CFJ Seminars TrainingGuide 012013-SDy PDF

The CrossFit Level 1 Training Guide is a collection of CrossFit Journal
articles written since 2002 primarily by CrossFit CEO and founder Coach
Greg Glassman (Coach Glassman) on the foundational movements
and methodology of CrossFit. The Level 1 Certificate Course is CrossFits
cornerstone seminar, which has allowed thousands to begin their
careers as CrossFit Trainers.
This Guide is designed to be used in conjunction with the Level 1

Course to develop the participants knowledge and trainer skills, as well
as prepare him or her for the Level 1 test. This is an essential but not an
exhaustive resource. Some of the knowledge required to pass the test
comes from these articles; the other material comes directly from the
two-day course.
Some edits to the original articles have been made for the Training
Guide to flow as a stand-alone reference, provide context for readers,
as well stay current with the course format. All original works are
preserved in the CrossFit Journal and hotlinks (noted by their blue
color) are provided throughout.
Copyright CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark of CrossFit, Inc.
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Table of Contents
Methodology. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Medicine-Ball Cleans. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87

Understanding CrossFit. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 The Glute-Ham Developer Sit-Up. . . . . . . . . . . . . . . . . . . . . . . . . . . 92
Foundations. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Nine Foundational Movements Summary . . . . . . . . . . . . . . . . . 95
What is Fitness? (Part 1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Air Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96
What is Fitness? (Part 2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Front Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97
Technique. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Overhead Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
Threshold Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Shoulder Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
Nutrition: Avoiding Metabolic Derangement. . . . . . . . . . . . . . 30 Push Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100
Glycemic Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Push Jerk. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 101
Zone Meal Plans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Deadlift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102
Typical CrossFit Block Prescriptions and Adjustments. . . . . 45 Sumo Deadlift High Pull . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103
Avoiding Disease . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Medicine-Ball Clean. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104
Optimizing Performance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Supplementation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Trainer Guidance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105
Responsible Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105
A Theoretical Template for CrossFits Programming. . . . . . . . 51
Developing Virtuosity in Coaching . . . . . . . . . . . . . . . . . . . . . . . . 110
The Girls for Grandmas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Fundamentals, Virtuosity, and Mastery:
An Open Letter to CrossFit Trainers. . . . . . . . . . . . . . . . . . . . . . . . 117
Movements. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Professional Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119
Anatomy and Physiology for Jocks. . . . . . . . . . . . . . . . . . . . . . . . . . 60
Scaling Professional Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121
Squat Clinic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
CrossFit Level 1 Trainer License Agreement
The Overhead Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71
in Plain English. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124
Shoulder Press, Push Press, Push Jerk. . . . . . . . . . . . . . . . . . . . . . . 78
The Deadlift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
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Methodology Level 1 Training Guide | CrossFit
Understanding CrossFit
Originally published in April 2007 unknown and unknowable eventsis at odds with fixed,
predictable, and routine regimens.
The aims, prescription, methodology, implementation,
and adaptations of CrossFit are collectively and individually Methodology
unique, defining of CrossFit, and instrumental in our The methodology that drives CrossFit is entirely empirical.
programs successes in diverse applications. We believe that meaningful statements about safety,
efficacy, and efficiency, the three most important and
Aims interdependent facets to evaluate any fitness program,
From the beginning, the aim of CrossFit has been to forge can be supported only by measurable, observable,
a broad, general, and inclusive fitness. We sought to build a repeatable data. We call this approach evidence-based
program that would best prepare trainees for any physical fitness. CrossFits methodology depends on full disclosure
contingencyprepare them not only for the unknown but of methods, results, and criticisms, and we have employed
for the unknowable. Looking at all sport and physical tasks the Internet to support these values. Our charter is
collectively, we asked what physical skills and adaptations open source, making co-developers out of participating
would most universally lend themselves to performance coaches, athletes, and trainers through a spontaneous
advantage. Capacity culled from the intersection of all and collaborative online community. CrossFit is empirically
sports demands would quite logically lend itself well to all driven, clinically tested, and community developed.
sport. In sum, our specialty is not specializing.
Implementation
Prescription In implementation, CrossFit is, quite simply, a sportthe
CrossFit is: constantly varied, high-intensity, functional sport of fitness. We have learned that harnessing the
movement. This is our prescription. Functional natural camaraderie, competition, and fun of sport or
movements are universal motor recruitment patterns; game yields an intensity that cannot be matched by
they are performed in a wave of contraction from core to other means. The late Col. Jeff Cooper observed that the
extremity; and they are compound movementsi.e., they fear of sporting failure is worse than the fear of death.
are multi-joint. They are natural, effective, and efficient It is our observation that men will die for points. Using
locomotors of body and external objects. But no aspect whiteboards as scoreboards, keeping accurate scores and
of functional movements is more important than their records, running a clock, and precisely defining the rules
capacity to move large loads over long distances, and and standards for performance, we not only motivate
to do so quickly. Collectively, these three attributes unprecedented output but derive both relative and
(load, distance, and speed) uniquely qualify functional absolute metrics at every workout; this data has important
movements for the production of high-power. Intensity value well beyond motivation.
is defined exactly as power, and intensity is the
independent variable most commonly associated with Adaptations
maximizing the rate of return of favorable adaptation Our commitment to evidence-based fitness, publicly
to exercise. Recognizing that the breadth and depth of posting performance data, co-developing our program
a programs stimulus will determine the breadth and in collaboration with other coaches, and our open-
depth of the adaptation it elicits, our prescription of source charter in general has well positioned us to garner
functionality and intensity is constantly varied. We believe important lessons from our programto learn precisely
that preparation for random physical challengesi.e., and accurately, that is, about the adaptations elicited by
CrossFit programming. What we have discovered is that
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Understanding CrossFit continued
CrossFit increases work capacity across broad time and Conclusions

modal domains (see What is Fitness? (Part 2) article). This The modest start of publicly posting our daily workouts
is a discovery of great import and has come to motivate on the Internet beginning in 2001 has evolved into a
our programming and refocus our efforts. This far-reaching community where human performance is measured
increase in work capacity supports our initially stated aims and publicly recorded against multiple, diverse, and fixed
of building a broad, general, and inclusive fitness program. workloads. CrossFit is an open-source engine where inputs
It also explains the wide variety of sport demands met by from any quarter can be publicly given to demonstrate
CrossFit as evidenced by our deep penetration among fitness and fitness programming, and where coaches,
diverse sports and endeavors. We have come to see trainers, and athletes can collectively advance the art and
increased work capacity as the Holy Grail of performance science of optimizing human performance.
improvement and all other common metrics like VO2 max,
lactate threshold, body composition, and even strength
and flexibility as being correlatesderivatives, even. We
would not trade improvements in any other fitness metric Weve taken high intensity,
for a decrease in work capacity. constantly varied, functional
workouts and distilled load, range
of motion, exercise, power, work,
line of action, flexibility, speed, and
all pertinent metabolics to a single
valueusually time. This is the sport
of fitness. Were best at it.
-Coach Glassman
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Foundations
Originally published in April 2002 CrossFit was developed to enhance an individuals

competency at all physical tasks. Our athletes are trained to
CrossFit is a core strength and conditioning program. perform successfully at multiple, diverse, and randomized
We have designed our program to elicit as broad an physical challenges. This fitness is demanded of military
adaptational response as possible. CrossFit is not a and police personnel, firefighters, and many sports
specialized fitness program but a deliberate attempt requiring total or complete physical prowess. CrossFit has
to optimize physical competence in each of 10 fitness proven effective in these arenas.
domains. They are cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, Aside from the breadth or totality of fitness CrossFit
agility, balance, and accuracy. seeks, our program is distinctive, if not unique, in
its focus on maximizing neuroendocrine response,
developing power, cross-training with multiple
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Foundations continued
training modalities, constant training and practice is not a matter of opinion but solid, irrefutable scientific
with functional movements, and the development of fact, and yet the marginally effective old ways persist and
successful diet strategies. are nearly universal. Our approach is consistent with what
is practiced in elite training programs associated with
Our athletes are trained to bike, run, swim, and row major university athletic teams and professional sports.
at short, middle, and long distances, guaranteeing CrossFit endeavors to bring state-of-the-art coaching
exposure and competency in each of the three main techniques to the general public and athlete.
metabolic pathways.
Is This For Me?
We train our athletes in gymnastics from rudimentary Absolutely! Your needs and the Olympic athletes differ
to advanced movements, garnering great capacity at by degree not kind. Increased power, speed, strength,
controlling the body both dynamically and statically while cardiovascular and respiratory endurance, flexibility,
maximizing strength-to-weight ratio and flexibility. We stamina, coordination, agility, balance, and accuracy are
also place a heavy emphasis on Olympic weightlifting, each important to the worlds best athletes and to our
having seen this sports unique ability to develop an grandparents. The amazing truth is that the very same
methods that elicit optimal response in the Olympic or
professional athlete will optimize the same response in
the elderly. Of course, we cannot load your grandmother
Be impressed by intensity, with the same squatting weight that we would assign
not volume. an Olympic skier, but they both need to squat. In
fact, squatting is essential to maintaining functional
-Coach Glassman independence and improving fitness. Squatting is just one
example of a movement that is universally valuable and
essential yet rarely taught to any but the most advanced of
athletes explosive power, control of external objects, and athletes. This is a tragedy. Through painstakingly thorough
mastery of critical motor recruitment patterns. And finally coaching and incremental load assignment CrossFit has
we encourage and assist our athletes to explore a variety been able to teach everyone who can care for themselves
of sports as a vehicle to express and apply their fitness. to perform safely and with maximum efficacy the same
movements typically utilized by professional coaches in
An Effective Approach elite and certainly exclusive environments.
In gyms and health clubs throughout the world the typical
workout consists of isolation movements and extended Who Has Benefited From CrossFit?
aerobic sessions. The fitness community from trainers to Many professional and elite athletes are participating
the magazines has the exercising public believing that in CrossFit. Prize-fighters, cyclists, surfers, skiers, tennis
lateral raises, curls, leg extensions, sit-ups and the like players, triathletes and others competing at the highest
combined with 20-40 minute stints on the stationary bike levels are using CrossFit to advance their core strength
or treadmill are going to lead to some kind of great fitness. and conditioning, but that is not all. CrossFit has tested
Well, at CrossFit we work exclusively with compound its methods on the sedentary, overweight, pathological,
movements and shorter high-intensity cardiovascular and elderly and found that these special populations
sessions. We have replaced the lateral raise with push met the same success as our stable of athletes. We call
presses, the curl with pull-ups, and the leg extension with this bracketing. If our program works for Olympic skiers
squats. For every long distance effort our athletes will and overweight, sedentary homemakers then it will work
do five or six at short distance. Why? Because functional for you.
movements and high-intensity are radically more effective
at eliciting nearly any desired fitness result. Startlingly, this
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Your Current Regimen is supported by the simple observation that powerful hip
If your current routine looks somewhat like what we have extension alone is necessary and nearly sufficient for elite
described as typical of the fitness magazines and gyms, athletic performance. That is, our experience has been that
do not despair. Any exercise is better than none, and you no one without the capacity for powerful hip extension
have not wasted your time. In fact, the aerobic exercise enjoys great athletic prowess and nearly everyone we
that you have been doing is an essential foundation to have met with that capacity was a great athlete. Running,
fitness and the isolation movements have given you jumping, punching, and throwing all originate at the core.
some degree of strength. You are in good company; we At CrossFit we endeavor to develop our athletes from the
have found that some of the worlds best athletes were inside out, from core to extremity, which is, by the way,
sorely lacking in their core strength and conditioning. It how good functional movements recruit muscle, from the
is hard to believe but many elite athletes have achieved core to the extremities.
international success and are still far from their potential
because they have not had the benefit of state-of-the-art Can I Enjoy Optimal Health Without Being An
coaching methods Athlete?
No! Athletes experience a protection from the ravages
Just What Is A Core Strength and Conditioning of aging and disease that non-athletes never find.
Program? For instance, 80-year-old athletes are stronger than
CrossFit is a core strength and conditioning program non-athletes in their prime at 25 years old. If you think that
in two distinct senses. First, we are a core strength and strength is not important consider that strength loss is
conditioning program in the sense that the fitness we what puts people in nursing homes. Athletes have greater
develop is foundational to all other athletic needs. This is bone density, stronger immune systems, less coronary
the same sense in which the university courses required heart disease, reduced cancer risk, fewer strokes, and less
of a particular major are called the core curriculum. This depression than non-athletes
is the stuff that everyone needs. Second, we are a core
strength and conditioning program in the literal sense What Is An Athlete?
meaning the center of something. Much of our work According to Merriam Websters Dictionary, an athlete is
focuses on the major functional axis of the human body, a person who is trained or skilled in exercises, sports, or
the extension and flexion of the hips and torso or trunk. games requiring physical strength, agility, or stamina.
The primacy of core strength and conditioning in this sense
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The CrossFit definition of an athlete is a bit tighter. The

CrossFit definition of an athlete is a person who is trained
or skilled in strength, power, balance and agility, flexibility,
and endurance. CrossFit holds fitness, health, and
athleticism as strongly overlapping constructs. For most
purposes, they can be seen as equivalents.
What If I Do Not Want To Be An Athlete;

I Just Want To Be Healthy?
You are in luck. We hear this often, but the truth is that
fitness, wellness, and pathology (sickness) are measures
of the same entity: your health. There are a multitude of
measurable parameters that can be ordered from sick
(pathological) to well (normal) to fit (better than normal).
These include but are not limited to blood pressure,
cholesterol, heart rate, body fat, muscle mass, flexibility,
and strength. It seems as though all of the body functions
that can go awry have states that are pathological, normal,
and exceptional and that elite athletes typically show

these parameters in the exceptional range. CrossFits view
Significantly improve your is that fitness and health are the same thing (see What
400 meter run, 2,000 meter row, is Fitness? article). It is also interesting to notice that the
squat, dead, bench, pull-up, and dip. health professional maintains your health with drugs and
Now you are a more surgery, each with potentially undesirable side effects,
formidable being. whereas the CrossFit Trainer typically achieves a superior
result always with side benefit vs. side effect.
-Coach Glassman
Examples Of CrossFit Exercises
Biking, running, swimming, and rowing in an endless
variety of drills. The clean and jerk, snatch, squat, deadlift,
push press, bench press, and power clean. Jumping,
medicine ball throws and catches, pull-ups, dips,
push-ups, handstands, presses to handstand, pirouettes,
kips, cartwheels, muscle-ups, sit-ups, scales, and holds.
We make regular use of bikes, the track, rowing shells and
ergometers, Olympic weight sets, rings, parallel bars, free
exercise mat, horizontal bar, plyometrics boxes, medicine
balls, and jump rope.
There is not a strength and conditioning program

anywhere that works with a greater diversity of tools,
modalities, and drills.
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What If I Do Not Have Time For All Of This? each of the 10 physical adaptations. Endurance athletes
It is a common sentiment to feel that because of the do not balance that compromise.
obligations of career and family that you do not have the
time to become as fit as you might like. Here is the good Aerobics And Anaerobics
news: world class age group strength and conditioning There are three main energy systems that fuel all human
is obtainable through an hour a day six days per week activity. Almost all changes that occur in the body due
of training. It turns out that the intensity of training to exercise are related to the demands placed on these
that optimizes physical conditioning is not sustainable energy systems. Furthermore, the efficacy of any given
past 45 minutes to an hour. Athletes that train for hours fitness regimen may largely be tied to its ability to elicit
a day are developing skill or training for sports that an adequate stimulus for change within these three
include adaptations inconsistent with elite strength and energy systems.
conditioning. Past one hour, more is not better!
Energy is derived aerobically when oxygen is utilized to
Fringe Athletes metabolize substrates derived from food and liberates
There is a near universal misconception that long distance energy. An activity is termed aerobic when the majority of
athletes are fitter that their short distance counterparts. energy needed is derived aerobically. These activities are
The triathlete, cyclist, and marathoner are often regarded usually greater than 90 seconds in duration and involve
as among the fittest athletes on Earth. Nothing could be low to moderate power output or intensity. Examples of
farther from the truth. The endurance athlete has trained aerobic activity include running on the treadmill for 20
long past any cardiovascular health benefit and has lost minutes, swimming a mile, and watching TV.
ground in strength, speed, and power, typically does
nothing for coordination, agility, balance, and accuracy, Energy is derived anaerobically when energy is liberated
and possesses little more than average flexibility. This is from substrates in the absence of oxygen. Activities
hardly the stuff of elite athleticism. The CrossFit athlete, are considered anaerobic when the majority of the
remember, has trained and practiced for optimal physical energy needed is derived anaerobically. In fact, properly
competence in all 10 physical skills (cardiovascular/ structured, anaerobic activity can be used to develop
respiratory endurance, stamina, flexibility, strength, power, a very high level of aerobic fitness without the muscle
speed, coordination, agility, balance, and accuracy). The wasting consistent with high volume aerobic exercise!
excessive aerobic volume of the endurance athletes These activities are of less than two minutes in duration
training has cost him in speed, power, and strength and involve moderate to high-power output or intensity.
to the point where his athletic competency has been There are two such anaerobic systems, the phosphagen (or
compromised. No triathlete is in ideal shape to wrestle, phospocreatine) system and the lactic acid (or glycolytic)
box, pole-vault, sprint, play any ball sport, fight fires, or system. Examples of anaerobic activity include running a
do police work. Each of these requires a fitness level far 100-meter sprint, squatting, and doing pull-ups.
beyond the needs of the endurance athlete. None of
this suggests that being a marathoner, triathlete or other Anaerobic and aerobic training support performance
endurance athlete is a bad thing; just do not believe that variables like strength, power, speed, and endurance.
training as a long distance athlete gives you the fitness We also support the contention that total conditioning
that is prerequisite to many sports. CrossFit considers the and optimal health necessitates training each of the
sumo wrestler, triathlete, marathoner, and power lifter to physiological systems in a systematic fashion (see What
be fringe athletes in that their fitness demands are so is Fitness? article).
specialized as to be inconsistent with the adaptations that
give maximum competency at all physical challenges. It warrants mention that in any activity all three energy
Elite strength and conditioning is a compromise between systems are utilized though one may dominate. The
interplay of these systems can be complex, yet a simple
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In addition to learning to impart explosive forces, the

clean and jerk and snatch condition the body to receive
such forces from another moving body both safely
and effectively.
Numerous studies have demonstrated the Olympic lifts

unique capacity to develop strength, muscle, power,
speed, coordination, vertical leap, muscular endurance,
Traditionally,
calisthenic movements are high rep
movements, but there are numerous
body-weight exercises that only
examination of the characteristics of aerobic vs. anaerobic
rarely can be performed for more
training can prove useful.
than a rep or two.
CrossFits approach is to judiciously balance anaerobic Find them. Explore them!
and aerobic exercise in a manner that is consistent with
the athletes goals. Our exercise prescriptions adhere to -Coach Glassman
proper specificity, progression, variation, and recovery to
optimize adaptations.
bone strength, and the physical capacity to withstand
The Olympic Lifts, a.k.a., Weightlifting stress. It is also worth mentioning that the Olympic lifts are
There are two Olympic lifts, the clean and jerk and the the only lifts shown to increase maximum oxygen uptake,
snatch. Mastery of these lifts develops the squat, deadlift, the most important marker for cardiovascular fitness.
power clean, and split jerk while integrating them into a
single movement of unequaled value in all of strength Sadly, the Olympic lifts are seldom seen in the commercial
and conditioning. The Olympic lifters are without a doubt fitness community because of their inherently complex
the worlds strongest athletes. and technical nature. CrossFit makes them available to
anyone with the patience and persistence to learn.
These lifts train athletes to effectively activate more muscle
fibers more rapidly than through any other modality of Gymnastics
training. The explosiveness that results from this training The extraordinary value of gymnastics as a training
is of vital necessity to every sport. modality lies in its reliance on the bodys own weight
as the sole source of resistance. This places a unique
Practicing the Olympic lifts teaches one to apply force to premium on the improvement of strength-to-weight
muscle groups in proper sequence, i.e., from the center ratio. Unlike other strength training modalities, gymnastics
of the body to its extremities (core to extremity). Learning and calisthenics allow for increases in strength only while
this vital technical lesson benefits all athletes who need to increasing strength-to-weight ratio!
impart force to another person or object, as is commonly
required in nearly all sports. Gymnastics develops pull-ups, squats, lunges, jumping,
push-ups, and numerous presses to handstand, scales,
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and holds. These skills are unrivaled in their benefit to the This is not a comforting message in an age where
physique as evident in any competitive gymnast. scientific certainty and specialization confer authority and
expertise. Yet, the reality of performance enhancement
As important as the capacity of this modality is for strength cares not one wit for trend or authority. CrossFits success
development it is without a doubt the ultimate approach in elevating the performance of world-class athletes lies
to improving coordination, balance, agility, accuracy, clearly in demanding of our athletes total and complete
and flexibility. Through the use of numerous presses, physical competence. No routine takes us there.
handstands, scales, and other floor work, the gymnasts
training greatly enhances kinesthetic sense. Neuroendocrine Adaptation
Neuroendocrine adaptation is a change in the body
The variety of movements available for inclusion in this that affects you either neurologically or hormonally.
modality probably exceeds the number of exercises Most important adaptations to exercise are in part or
known to all non-gymnastic sport! The rich variety here completely a result of a hormonal or neurological shift.
contributes substantially to CrossFits ability to inspire Research, much of it done by Dr. William Kraemer at Penn
great athletic confidence and prowess. State University, has shown which exercise protocols
maximize neuroendocrine responses. Earlier we faulted
For a combination of strength, flexibility, well-developed isolation movements as being ineffectual. Now we can
physique, coordination, balance, accuracy, and agility, the tell you that one of the critical elements missing from
gymnast has no equal in the sports world. The inclusion these movements is that they invoke essentially no
of this training modality is absurdly absent from nearly all neuroendocrine response.
training programs.
Among the hormonal responses vital to athletic
Routines development are substantial increases in testosterone,
There is no ideal routine! In fact, the chief value of any insulin-like growth factor, and human growth hormone.
routine lies in abandoning it for another. The CrossFit ideal Exercising with protocols known to elevate these
is to train for any contingency. The obvious implication is hormones eerily mimics the hormonal changes sought
that this is possible only if there is a tremendously varied in exogenous hormonal therapy (steroid use) with none
quality to the breadth of stimulus. It is in this sense that of the deleterious effect. Exercise regimens that induce
CrossFit is a core strength and conditioning program. a high neuroendocrine response produce champions!
Anything else is sport specific training not core strength Increased muscle mass and bone density are just two
and conditioning. of many adaptive responses to exercises capable of
producing a significant neuroendocrine response.
Any routine, no matter how complete, contains within
its omissions the parameters for which there will be no It is impossible to overstate the importance of the
adaptation. The breadth of adaptation will exactly match neuroendocrine response to exercise protocols. Heavy
the breadth of the stimulus. For this reason, CrossFit load weight-training, short rest between sets, high heart
embraces short, middle, and long distance metabolic rates, high-intensity training, and short rest intervals,
conditioning, and low, moderate, and heavy load though not entirely distinct components, are all associated
assignment. We encourage creative and continuously with a high neuroendocrine response.
varied compositions that tax physiological functions
against every realistically conceivable combination of Power
stressors. This is the stuff of surviving fights and fires. Power is defined as the time rate of doing work. It has
Developing a fitness that is varied yet complete defines often been said that in sport speed is king. At CrossFit
the very art of strength and conditioning coaching. power is the undisputed king of performance. Power
is in simplest terms, hard and fast. Jumping, punching,
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The CrossFit concept can be viewed

as functional atomism in that we
strive to reduce human performance
to a limited number of movements
that are simple, irreducible,
indivisible functions. Teaching
an athlete to run, jump, throw,
punch, squat, lunge, push, pull, and
climb powerfully, with mechanical
efficiency and soundness, across
a broad range of time-intensity
protocols with rapid recovery
establishes a foundation that will
give unprecedented advantage in
learning new sports, mastering
existent skills, and surviving
unforeseeable challenges.
-Coach Glassman
throwing, and sprinting are all measures of power.

Increasing your ability to produce power is necessary and
nearly sufficient to elite athleticism. Additionally, power is
the definition of intensity, which in turn has been linked
to nearly every positive aspect of fitness. Increases in
strength, performance, muscle mass, and bone density
all arise in proportion to the intensity of exercise. And
again, intensity is defined as power. Power development
is an ever-present aspect of the CrossFit Workout of the
Day (WOD).
Cross Training
Cross training is typically defined as participating in
multiple sports. At CrossFit, we take a much broader
view of the term. We view cross training as exceeding the
normal parameters of the regular demands of your sport
or training. CrossFit recognizes functional, metabolic,
and modal cross training. That is, we regularly train past
the normal motions, metabolic pathways, and modes or
sports common to the athletes sport or exercise regimen.
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We are unique and again distinctive to the extent that we The importance of functional movements is primarily
adhere to and program within this context. two-fold. First of all the functional movements are
mechanically sound and therefore safe, and secondly they are
If you remember CrossFits objective of providing a broad the movements that elicit a high neuroendocrine response.
based fitness that provides maximal competency in all
adaptive capacities, cross training, or training outside of CrossFit has managed a stable of elite athletes and
the athletes normal or regular demands, is a given. Long dramatically enhanced their performance exclusively with
ago, we noticed that athletes are weakest at the margins of functional movements. The superiority of training with
their exposure for almost every measurable parameter. For functional movements is clearly apparent with any athlete
instance, if you only cycle between five to seven miles at within weeks of their incorporation.
each training effort you will test weak at less than five and
greater than seven miles. This is true for range of motion, The soundness and efficacy of functional movements
load, rest, intensity, and power, etc. CrossFit workouts are are so profound that exercising without them is by
engineered to expand the margins of exposure as broad comparison a colossal waste of time.
as function and capacity will allow.
Diet
Functional Movements The CrossFit dietary prescription is as follows:
There are movements that mimic motor recruitment
patterns that are found in everyday life. Others are Protein should be lean and varied and account for
somewhat unique to the gym. Squatting is standing from about 30% of your total caloric load.
a seated position; deadlifting is picking any object off
the ground. They are both functional movements. Leg Carbohydrates should be predominantly low-
extension and leg curl both have no equivalent in nature glycemic and account for about 40% of your total
and are in turn nonfunctional movements. The bulk of caloric load.
isolation movements are non-functional movements.
Fat should be from whole food sources and account
By contrast the compound or multi-joint movements
for about 30% of your total caloric load.
are functional. Natural movement typically involves the
movement of multiple joints for every activity. Total calories should be based on protein needs, which
should be set at between 0.7 and 1.0 grams of protein per
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pound of lean body mass (depending on your activity What Foods Should I Avoid?
level). The 0.7 figure is for moderate daily workout loads Excessive consumption of high-glycemic carbohydrates is
and the 1.0 figure is for the hardcore athlete. the primary culprit in nutritionally caused health problems.
High-glycemic carbohydrates are those that raise blood
What Should I Eat? sugar too rapidly. They include rice, bread, candy, potato,
In plain language, base your diet on garden vegetables, sweets, sodas, and most processed carbohydrates.
especially greens, meats, nuts and seeds, some fruit, little Processing can include bleaching, baking, grinding, and
starch, and no sugar. That is about as simple as we can get. refining. Processing of carbohydrates greatly increases
Many have observed that keeping your grocery cart to the their Glycemic Index, a measure of their propensity to
perimeter of the grocery store while avoiding the aisles is elevate blood sugar.
a great way to protect your health. Food is perishable. The
stuff with long shelf life is all circumspect. If you follow What Is The Problem With High-Glycemic
these simple guidelines you will benefit from nearly all Carbohydrates?
that can be achieved through nutrition. The problem with high-glycemic carbohydrates is that in
excess they give an inordinate insulin response. Insulin is
The Caveman Or Paleolithic Model For Nutrition an essential hormone for life, yet acute, chronic elevation
Modern diets are ill suited for our genetic composition. of insulin leads to hyperinsulinism, which has been
Evolution has not kept pace with advances in agriculture positively linked to obesity, elevated cholesterol levels,
and food processing, resulting in a plague of health blood pressure, mood dysfunction, and a Pandoras box
problems for modern man. Coronary heart disease, of disease and disability. Research hyperinsulinism.
diabetes, cancer, osteoporosis, obesity, and psychological CrossFits prescription is a low-glycemic diet (and lower
dysfunction have all been scientifically linked to a diet too in total carbohydrate quantity) and consequently severely
high in refined or processed carbohydrate. The Caveman blunts the insulin response, yet still provides ample
model is perfectly consistent with CrossFits prescription. nutrition for rigorous activity.
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What is Fitness? (Part 1)

Originally published in October 2002, this article explains the It will come as no surprise to most of you that our view
supporting models and concepts for defining fitness. Part 2, of fitness is a contrarian view. The general public both
which follows, contains the definitions of fitness and health. in opinion and in media holds endurance athletes as
exemplars of fitness. We do not. Our incredulity on
What Is Fitness And Who Is Fit? learning of Outsides awarding a triathlete title of fittest
In 1997, Outside Magazine crowned triathlete Mark man on Earth becomes apparent in light of CrossFits
Allen the fittest man on Earth. Let us just assume for a models for assessing and defining fitness.
moment that this famous six-time winner of the IronMan
Triathlon is the fittest of the fit, then what title do we CrossFit makes use of four different models for evaluating
bestow on the decathlete Simon Poelman, who also and guiding fitness. Collectively, these four models provide
possesses incredible endurance and stamina, yet crushes the basis for CrossFits definition of fitness. The first is based
Mr. Allen in any comparison that includes strength, on the 10 general physical skills widely recognized by
power, speed, and coordination? exercise physiologists; the second model is based on the
performance of athletic tasks; the third is based on the
Perhaps the definition of fitness does not include strength, energy systems that drive all human action; the fourth uses
speed, power, and coordination, though that seems rather health markers as a measure of fitness.
odd. Merriam Websters Collegiate Dictionary defines
fitness and being fit as the ability to transmit genes
and being healthy. No help there. Searching the Internet Figure 1. World Class Fitness in 100 Words.
for a workable, reasonable definition of fitness yields
disappointingly little. Worse yet, the National Strength
Eat meat and vegetables, nuts and seeds, some
& Conditioning Association (NSCA), the most respected
fruit, little starch, and no sugar. Keep intake to
publisher in exercise physiology, in its highly authoritative
Essentials of Strength Training and Conditioning, does not levels that will support exercise but not body fat.
even attempt a definition.
Practice and train major lifts: Deadlift, clean,
CrossFits Fitness squat, presses, C&J (clean and jerk), and snatch.
For CrossFit, the specter of championing a fitness program Similarly, master the basics of gymnastics:
without clearly defining what it is that the program delivers pull-ups, dips, rope climb, push-ups, sit-ups,
combines elements of fraud and farce. The vacuum of presses to handstand, pirouettes, flips, splits, and
guiding authority has therefore necessitated that CrossFit holds. Bike, run, swim, row, etc., hard and fast.
provides their own definition of fitness. That is what this
article is about, our fitness. Five or six days per week mix these elements in as
many combinations and patterns as creativity
Our pondering, studying, debating about, and finally
will allow. Routine is the enemy. Keep workouts
defining fitness have played a formative role in CrossFits
short and intense.
successes. The keys to understanding the methods and
achievements of CrossFit are perfectly embedded in our
Regularly learn and play new sports.
view of fitness and basic exercise science.
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What is Fitness? (Part 1) continued
Each model is critical to CrossFit and each has distinct

Figure 2. Ten General Physical Skills.
utility in evaluating an athletes overall fitness or a strength
and conditioning regimens efficacy. Before explaining in
detail how each of these four models works, it warrants If your goal is optimum physical competence then
mention that we are not attempting to demonstrate our all the general physical skills must be considered:
programs legitimacy through scientific principles. We are
but sharing the methods of a program whose legitimacy 1. Cardiovascular/respiratory enduranceThe
has been established through the testimony of athletes, ability of body systems to gather, process,
soldiers, cops, and others whose lives or livelihoods and deliver oxygen.
depend on fitness.
2. StaminaThe ability of body systems to
process, deliver, store, and utilize energy.
Our emphasis on skill development 3. StrengthThe ability of a muscular unit, or

combination of muscular units, to apply
is integral to our charter of
force.
optimizing work capacity.
4. FlexibilityThe ability to maximize the range
-Coach Glassman of motion at a given joint.
5. PowerThe ability of a muscular unit, or

combination of muscular units, to apply
maximum force in minimum time.
CrossFits First Fitness Model: The 10 General
Physical Skills 6. SpeedThe ability to minimize the time
There are 10 recognized general physical skills. They are cycle of a repeated movement.
cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, 7. CoordinationThe ability to combine
and accuracy. (See Figure 2. Ten General Physical Skills for several distinct movement patterns into a
definitions.) You are as fit as you are competent in each of singular distinct movement.
these 10 skills. A regimen develops fitness to the extent
that it improves each of these 10 skills. 8. AgilityThe ability to minimize transition
time from one movement pattern to
Importantly, improvements in endurance, stamina, another.
strength, and flexibility come about through training.
Training refers to activity that improves performance 9. BalanceThe ability to control the
through a measurable organic change in the body. By placement of the bodys center of gravity in
relation to its support base.
contrast improvements in coordination, agility, balance,
and accuracy come about through practice. Practice refers
10. AccuracyThe ability to control movement
to activity that improves performance through changes in
in a given direction or at a given intensity.
the nervous system. Power and speed are adaptations of
both training and practice.
(Ed.Thanks to Jim Crawley and Bruce Evans of
Dynamax)
CrossFits Second Fitness Model: The Hopper
The essence of this model is the view that fitness is about
performing well at any and every task imaginable. Picture
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a hopper loaded with an infinite number of physical

challenges, where no selective mechanism is operative,
and being asked to perform feats randomly drawn from
Percent of total energy

the hopper. This model suggests that your fitness can be
measured by your capacity to perform well at these tasks
in relation to other individuals.
The implication here is that fitness requires an ability

to perform well at all tasks, even unfamiliar tasks, tasks
combined in infinitely varying combinations. In practice
this encourages the athlete to disinvest in any set notions
of sets, rest periods, reps, exercises, order of exercises,
routines, periodization, etc. Nature frequently provides
Time (seconds)
largely unforeseeable challenges; train for that by striving
to keep the training stimulus broad and constantly varied. Phosphagen Glycolytic Oxidative
Figure 3. The Metabolic Pathways Contribution of

CrossFits Third Fitness Model: The Metabolic
Total Energy Versus Time.
Pathways
There are three metabolic pathways that provide the
energy for all human action. These metabolic engines
Table 1. Summary of the Three Metabolic Pathways
Phosphocreatine Glycolytic Oxidative
Time Domain Short, ~10 seconds Medium, ~120 seconds Long, >120 seconds
Anaerobic vs. Aerobic Anaerobic Anaerobic Aerobic
Maximum-intensity Medium-high-intensity Low-intensity efforts (40

Relative Power Output efforts (~100 percent) efforts (70 percent) percent)
Other Names Phosphagen Lactate Aerobic
Cytosol of muscle cells

Location (i.e., sarcoplasm)
Cytosol of all cells Mitochondria of cells
Muscle Fiber Type (General) Type IIb Type IIa Type I
Glucose from Pyruvate (from

Phosphocreatine bloodstream, muscle glycolysis), or acetate
Substrate molecules in muscles (glycogen), or glycerol (derived from fat or
(derived from fat) protein)
Phosphate molecule Glucose oxidized to Pyruvate oxidized to

ATP Mechanism from phosphocreatine pyruvate produces 2 produce 34 ATP (fat,
joins ADP to form ATP ATP protein yield less)
100 meter dash

400 meter sprint Anything >120 seconds
Example Activities 1-repetition maximum
Elite level Fran of sustained effort
deadlift
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are known as the phosphagen (or phosphocreatine) CrossFits Fourth Fitness Model: Sickness-Wellness-
pathway, the glycolytic (or lactate) pathway, and the Fitness Continuum
oxidative (or aerobic) pathway (Figure 3, Table 1). The There is another aspect to the CrossFits fitness that
first, the phosphagen, dominates the highest-powered is of great interest and immense value to us. We have
activities, those that last less than about 10 seconds. The observed that nearly every measurable value of health
second pathway, the glycolytic, dominates moderate- can be placed on a continuum that ranges from sickness
powered activities, those that last up to several minutes. to wellness to fitness (Figure 4). Though tougher to
The third pathway, the oxidative, dominates low-powered measure, we would even add mental health to this
activities, those that last in excess of several minutes. observation. Depression is clearly mitigated by proper
diet and exercise; to genuine fitness.
Total fitness, the fitness that CrossFit promotes and develops,
requires competency and training in each of these three For example, a blood pressure of 160/95 is pathological,
pathways or engines. Balancing the effects of these three 120/70 is normal or healthy, and 105/55 is consistent with an
pathways largely determines the how and why of the athletes blood pressure; a body fat of 40% is pathological,
metabolic conditioning or cardio that we do at CrossFit. 20% is normal or healthy, and 10% is fit. We observe a
similar ordering for bone density, triglycerides, muscle
Favoring one or two to the exclusion of the others and mass, flexibility, HDL or good cholesterol, resting heart
not recognizing the impact of excessive training in the rate, and dozens of other common measures of health
oxidative pathway are arguably the two most common (Table 2). Many authorities (e.g. Mel Siff, the NSCA) make
faults in fitness training. More on that later. a clear distinction between health and fitness. Frequently
they cite studies that suggest that the fit may not be
health protected. A close look at the supporting evidence
Wellness
Based on measurements of:

- Blood Pressure
- Body Fat
- Bone Density
- Triglycerides
- Good and Bad Cholesterol
- Flexibility
Sickness - Muscle Mass Fitness
- Etc.
Our assumption is that if everything we can measure about health will conform to
this continuum then it seems that sickness, wellness, and fitness are different mea-
sures of a single quality: health.
Figure 4. The Sickness-Wellness-Fitness Continuum.
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Table 2. Representative Sickness-Wellness-Fitness Values for Selected Parameters
Parameter Sickness Wellness Fitness

>25 (men) ~18 (male); ~6 (male);
Body Fat (percent)
>32 (women) ~20 (female) ~12 (female)
Blood Pressure (mm/Hg) >140/90 120/80 105/60
Resting Heart Rate (bpm) >100 70 50
Triglycerides (mg/dl) >200 mg/dl <150 mg/dl <100
Low-density Lipoprotein
>160 120 <100
(mg/dl)
High-density Lipoprotein
<40 40-59 >60
(mg/dl)
C-Reactive Protein (high-

>3 1-3 <1
sensitivity test, mg/L)
invariably reveals the studied group is endurance athletes Implementation

and, we suspect, endurance athletes on a dangerous fad Our fitness, being CrossFit, comes through molding
diet (high-carbohydrate, low-fat, low-protein). men and women that are equal parts gymnast, Olympic
weightlifter, and multi-modal sprinter or sprintathlete.
Done right, fitness provides a great margin of protection Develop the capacity of a novice 800-meter track athlete,
against the ravages of time and disease. Where you gymnast, and weightlifter and you will be fitter than any
find otherwise, examine the fitness protocol, especially world-class runner, gymnast, or weightlifter. Let us look
diet. Fitness is and should be super-wellness. Sickness, at how CrossFit incorporates metabolic conditioning
wellness, and fitness are measures of the same entity. A (cardio), gymnastics, and weightlifting to forge the
fitness regimen that does not support health is not CrossFit. worlds fittest men and women.
Common Ground Metabolic Conditioning, Or Cardio

The motivation for the four models is simply to ensure Biking, running, swimming, rowing, speed skating, and
the broadest and most general fitness possible. Our cross-country skiing are collectively known as metabolic
first model evaluates our efforts against a full range of conditioning. In the common vernacular they are referred
general physical adaptations, in the second the focus to as cardio. CrossFits third fitness model, the one that
is on breadth and depth of performance, with the third deals with metabolic pathways, contains the seeds of the
the measure is time, power and consequently energy CrossFit cardio prescription. To understand the CrossFit
systems, and the four is on health markers. It should be approach to cardio we need first to briefly cover the
fairly clear that the fitness that CrossFit advocates and nature and interaction of the three major pathways.
develops is deliberately broad, general, and inclusive.
Our specialty is not specializing. Combat, survival, many Of the three metabolic pathways the first two, the
sports, and life reward this kind of fitness and, on average, phosphagen and the glycolytic, are anaerobic and the
punish the specialist. third, the oxidative, is aerobic. We need not belabor
the biochemical significance of aerobic and anaerobic
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systems; suffice it to say that the nature and interaction to develop a very high level of aerobic fitness without the
of anaerobic exercise and aerobic exercise is vital to muscle wasting consistent with high volumes of aerobic
understanding conditioning. Just remember that efforts exercise! The method by which we use anaerobic efforts
at moderate to high-power and lasting less than several to develop aerobic conditioning is interval training.
minutes are anaerobic and efforts at low-power and
lasting in excess of several minutes are aerobic. As an Basketball, football, gymnastics, boxing, track events
example the sprints at 100, 200, 400, and 800 meters are under one mile, soccer, swimming events under 400
largely anaerobic and events like 1,500 meters, the mile, meters, volleyball, wrestling, and weightlifting are all
2,000 meters, and 3,000 meters are largely aerobic. sports that require the vast majority of training time
spent in anaerobic activity. Long distance and ultra
Aerobic training benefits cardiovascular function and endurance running, cross-country skiing, and 1,500+
decreases body fatall good. Aerobic conditioning allows meter swimming are all sports that require aerobic
us to engage in low-power extended efforts efficiently training at levels that produce results unacceptable to
(cardio/respiratory endurance and stamina). This is critical other athletes or the individual concerned with total
to many sports. Athletes engaged in sports or training conditioning and optimal health.
where a preponderance of the training load is spent
in aerobic efforts witness decreases in muscle mass, We strongly recommend that you attend a track meet of
strength, speed, and power. It is not uncommon to find nationally or internationally competitive athletes. Pay close
marathoners with a vertical leap of only several inches! attention to the physiques of the athletes competing at 100,
Furthermore, aerobic activity has a pronounced tendency 200, 400, 800 meters, and the milers. The difference you are
to decrease anaerobic capacity. This does not bode well sure to notice is a direct result of training at those distances.
for most athletes or those interested in elite fitness.
Interval Training
The key to developing the cardiovascular system without
an unacceptable loss of strength, speed, and power is
Blur the distinction between interval training. Interval training mixes bouts of work
strength training and metabolic and rest in timed intervals. Table 3 gives guidelines for
interval training. We can control the dominant metabolic
conditioning for the simple reason
pathway conditioned by varying the duration of the work
that natures challenges are typically
and rest interval and number of repetitions. Note that
blind to the distinction. the phosphagen pathway is the dominant pathway in
intervals of 10-30 seconds of work followed by rest of 30-90
-Coach Glassman seconds (load:recovery 1:3) repeated 25-30 times. The
glycolytic pathway is the dominant pathway in intervals of
30-120 seconds work followed by rest of 60-240 seconds
Anaerobic activity also benefits cardiovascular function (load: recovery 1:2) repeated 10-20 times. And finally, the
and decreases body fat! In fact, anaerobic exercise is oxidative pathway is the dominant pathway in intervals
superior to aerobic exercise for fat loss! Anaerobic activity of 120-300 seconds work followed by rest of 120-300
is, however, unique in its capacity to dramatically improve seconds (load:recovery 1:1). The bulk of metabolic training
power, speed, strength, and muscle mass. Anaerobic should be interval training.
conditioning allows us to exert tremendous forces over
brief time intervals. One aspect of anaerobic conditioning Interval training need not be so structured or formal.
that bears great consideration is that anaerobic One example would be to sprint between one set of
conditioning will not adversely affect aerobic capacity. In telephone poles and jog between the next set alternating
fact, properly structured, anaerobic activity can be used in this manner for the duration of a run.
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Table 3. Representative Guidelines training modalities as possible through largely anaerobic

for Interval Training efforts and intervals while deliberately and specifically
avoiding the efficiency that accompanies mastery of a
Sprint Mid-Distance Distance
single modality. It is at first ironic that our interpretation
Primary Energy of Dr. Seilers work was not his intention, but when our
Phosphagen Glycolytic Oxidative
System quest of optimal physical competence is viewed in light
Duration of of Dr. Seilers more specific aim of maximizing endurance
work 1030 30120 120300 performance, our interpretation is powerful.
(in seconds)
Duration of
recovery 3090 60240 120300 Dr. Seilers work, incidentally, makes clear the fallacy of
(in seconds) assuming that endurance work is of greater benefit to the
Load:Recovery cardiovascular system than higher intensity interval work.
1:3 1:2 1:1
Ratio This is very important: with interval training we get all of
Interval the cardiovascular benefit of endurance work without the
2530 1020 35
Repetitions attendant loss of strength, speed, and power.
One example of an interval that CrossFit makes regular Gymnastics

use of is the Tabata Interval, which is 20 seconds of work Our use of the term gymnastics not only includes the
followed by 10 seconds of rest repeated eight times. Dr. traditional competitive sport that we have seen on TV,
Izumi Tabata published research that demonstrated that but all activities like climbing, yoga, calisthenics, and
this interval protocol produced remarkable increases in dance where the aim is body control. It is within this
both anaerobic and aerobic capacity. realm of activities that we can develop extraordinary
strength (especially upper body and trunk), flexibility,
It is highly desirable to regularly experiment with interval coordination, balance, agility, and accuracy. In fact, the
patterns of varying combinations of rest, work, and repetitions. traditional gymnast has no peer in terms of development
of these skills.
One of the best resources on interval training comes
from Dr. Stephen Seiler with articles on interval training CrossFit uses short parallel bars, mats, still rings, pull-up
and another on the time course of training adaptations and dip bars, and a climbing rope to implement our
that contain the seeds of CrossFits heavy reliance gymnastics training.
on interval training. The article on the time course of
training adaptations explains that there are three waves The starting place for gymnastic competency lies with the
of adaptation to endurance training. The first wave is well-known calisthenic movements: pull-ups, push-ups, dips,
increased maximal oxygen consumption. The second and rope climbs. These movements need to form the core
is increased lactate threshold. The third is increased of your upper body strength work. Set goals for achieving
efficiency. In the CrossFit concept, we are interested benchmarks like 20, 25, and 30 pull-ups; 50, 75, and 100
in maximizing first wave adaptations and procuring push-ups; 20, 30, 40, and 50 dips; 1, 2, 3, 4, and 5 consecutive
the second systemically through multiple modalities, trips up the rope without any use of the feet or legs.
including weight-training, and avoiding completely third
wave adaptations. Second and third wave adaptations At 15 pull-ups and dips each, it is time to start working
are highly specific to the activity in which they are regularly on a muscle-up. The muscle-up is moving from
developed and can be detrimental with too much focus a hanging position below the rings to a supported position,
to the broad fitness that we advocate and develop. A arms extended, above the rings. It is a combination
clear understanding of this material has prompted us movement containing both a pull-up and a dip. Far from
to advocate regular high-intensity training in as many a contrivance, the muscle-up is hugely functional. With a
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muscle-up, you will be able to surmount any object on martial artists. The basic sit-up and L hold are the staples.
which you can get a finger holdif you can touch it, you The L hold is nothing more than holding your trunk
can get up on it. The value here for survival, police, fire straight, supported by locked arms, hands on bench, floor,
fighter, and military use is impossible to overstate. The key or parallel bars, and hips at 90 degrees with legs straight
to developing the muscle-up is pull-ups and dips. held out in front of you. You want to work towards a three
minute hold in benchmark increments of 30 seconds30,
While developing your upper body strength with the 60, 90, 120, 150, and 180 seconds. When you can hold an
pull-ups, push-ups, dips, and rope climbs, a large measure L for three minutes, all your old ab work will be silly easy.
of balance and accuracy can be developed through
mastering the handstand. Start with a headstand against We recommend Bob Andersons Stretching. This is a
the wall if you need to. Once reasonably comfortable with simple, no nonsense approach to flexibility. The science
the inverted position of the headstand, you can practice of stretching is weakly developed and many athletes like
kicking up to the handstand again against a wall. Later gymnasts who demonstrate great flexibility receive no
take the handstand to the short parallel bars or parallettes formal instruction. Just do it. Generally, you want to stretch
without the benefit of the wall. After you can hold a in a warm-up to establish safe, effective range of motion
handstand for several minutes without benefit of the wall for the ensuing activity and stretch during cool down to
or a spotter it is time to develop a pirouette. A pirouette improve flexibility.
is lifting one arm and turning on the supporting arm 90
degrees to regain the handstand then repeating this with There is a lot of material to work with here. We highly
alternate arms until you have turned 180 degrees. This recommend an adult gymnastics program if there is one
skill needs to be practiced until it can be done with little in your area. Our friends at www.drillsandskills.com have
chance of falling from the handstand. Work in intervals of enough material to keep you busy for years. This is among
90 degrees as benchmarks of your growth90, 180, 270, our favorite fitness sites.
360, 450, 540, 630, and finally 720 degrees.
Every workout should contain regular gymnastic/
Walking on the hands is another fantastic tool for calisthenic movements that you have mastered and other
developing both the handstand and balance and elements under development. Much of the rudiments of
accuracy. A football field or sidewalk is an excellent place gymnastics come only with great effort and frustration
to practice and measure your progress. You want to be that is acceptable. The return is unprecedented and the
able to walk 100 yards in the handstand without falling. most frustrating elements are most beneficiallong before
you have developed even a modicum of competency.
Competency in the handstand readies the athlete for
handstand presses. There is a family of presses that range Weightlifting
from relatively easy ones that any beginning gymnast can Weightlifting as opposed to weight lifting or weight-
perform, to ones so difficult that only the best gymnasts training, refers to the Olympic sport, which includes
competing at national levels can perform. Their hierarchy the clean and jerk and the snatch. Weightlifting, as it
of difficulty is bent arm/bent body (hip)/bent leg; straight is often referred to, develops strength (especially in the
arm/bent body/bent leg; straight arm/bent body/straight hips), speed, and power like no other training modality.
leg; bent arm/straight body/straight leg, and finally the It is little known that successful weightlifting requires
monster: straight arm/straight body/straight leg. It is not substantial flexibility. Olympic weightlifters are as flexible
unusual to take 10 years to get these five presses! as any athletes.
The trunk flexion work in gymnastics is beyond anything The benefits of weightlifting do not end with strength,
you will see anywhere else. Even the beginning gymnastic speed, power, and flexibility. The clean and jerk and the
trunk movements cripple bodybuilders, weightlifters, and snatch both develop coordination, agility, accuracy, and
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balance and to no small degree. Both of these lifts are as Throwing

nuanced and challenging as any movement in all of sport. Our program includes not only weightlifting and
Moderate competency in the Olympic lifts confers added powerlifting, but also throwing work with medicine
prowess to any sport. balls. The medicine ball work we favor provides both
physical training and general movement practice. We are
The Olympic lifts are based on the deadlift, clean, squat, huge fans of the Dynamax medicine ball and associated
and jerk. These movements are the starting point for any throwing exercises. The medicine ball drills add another
serious weight-training program. In fact they should serve potent stimulus for strength, power, speed, coordination,
as the core of your resistance training throughout your life. agility, balance, and accuracy.
Why the deadlift, clean, squat, and jerk? Because these There is a medicine ball game known as Hoover Ball. It is
movements elicit a profound neurodendocrine response. played with an eight-foot volleyball net and scored like
That is, they alter you hormonally and neurologically. The tennis. This game burns three times more calories than
changes that occur through these movements are essential tennis and is great fun. The history and rules of Hoover Ball
to athletic development. Most of the development that are available from the Internet.
occurs as a result of exercise is systemic and a direct result
of hormonal and neurological changes.
Curls, lateral raises, leg extensions, leg curls, flyes, and other If strength at high heart rates is
bodybuilding movements have no place in a serious strength fundamental to your sport then
and conditioning program primarily because they have a youd best perform your resistance
blunted neuroendocrine response. A distinctive feature of training at high heart rate.
these relatively worthless movements is that they have no
functional analog in everyday life and they work only one
-Coach Glassman
joint at a time. Compare this to the deadlift, clean, squat, and
jerk which are functional and multi-joint movements.
Start your weightlifting career with the deadlift, clean, Nutrition

squat, and jerk then introduce the clean and jerk and Nutrition plays a critical role in your fitness. Proper nutrition
snatch. Much of the best weight-training material on the can amplify or diminish the effect of your training efforts.
Internet is found on power lifting sites. Powerlifting is the Effective nutrition is moderate in protein, carbohydrate,
sport of three lifts: the bench press, squat, and deadlift. and fat. Forget about the fad high-carbohydrate, low-fat,
Powerlifting is a superb start to a lifting program followed and low-protein diet. Balanced macronutrient and healthy
later by the more dynamic clean and the jerk and finally nutrition looks more like 40% carbohydrate, 30% protein,
the clean & jerk and the snatch. and 30% fat. Dr. Barry Sears Zone Diet still offers the
greatest precision, efficacy, and health benefit of any
The movements that we are recommending are very clearly defined protocol. The Zone Diet does an adequate
demanding and very athletic. As a result they have kept job of jointly managing issues of blood glucose control,
athletes interested and intrigued where the typical fare proper macronutrient proportion, and caloric restriction
offered in most gyms (bodybuilding movements) typically whether your concern is athletic performance, disease
bores athletes to distraction. Weightlifting is sport; weight- prevention and longevity, or body composition. We
training is not. recommend that every one read Dr. Sears book Enter the
Zone (see also Nutrition section).
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Sport you only work your weight-training at low-reps you will

Sport plays a wonderful role in fitness. Sport is the not develop the localized muscular endurance that you
application of fitness in a fantastic atmosphere of might have otherwise. If you work high-reps exclusively
competition and mastery. Training efforts typically include you will not build the same strength or power that you
relatively predictable repetitive movements and provide
limited opportunity for the essential combination of our
10 general physical skills. It is, after all, the combined
expression, or application, of the 10 general skills that is our
There is no single sport or activity
motivation for their development in the first place. Sports that trains for perfect fitness. True
and games like soccer, martial arts, baseball, and basketball fitness requires a compromise
in contrast to our training workouts have more varied and in adaptation broader than the
less predictable movements. But, where sports develop demands of most every sport.
and require all 10 general skills simultaneously, they do
so slowly compared to our strength and conditioning -Coach Glassman
regimen. Sport is better, in our view, at expression and
testing of skills than it is at developing these same skills.
Both expression and development are crucial to our would have at low-reps. There are advantages and
fitness. Sport in many respects more closely mimics the disadvantages to working out slowly or quickly, with high
demands of nature than does our training. We encourage weights or low weights, completing cardio before or
and expect our athletes to engage in regular sports efforts after, etc.
in addition to all of their strength and conditioning work.
For the fitness that we are pursuing, every parameter
A Theoretical Hierarchy Of Development within your control needs to be modulated to broaden the
A theoretical hierarchy exists for the development of an stimulus as much as possible. Your body will only respond
athlete (Figure 5). It starts with nutrition and moves to to an unaccustomed stressor; routine is the enemy of
metabolic conditioning, gymnastics, weightlifting, and progress and broad adaptation. Do not subscribe to high-
finally sport. This hierarchy largely reflects foundational reps, or low-reps, or long rests, or short rests, but strive for
dependence, skill, and to some degree, time ordering variance.
of development. The logical flow is from molecular
foundations, cardiovascular sufficiency, body control, So then, what are we to do? Work on becoming
external object control, and ultimately mastery and a better weightlifter, stronger-better gymnast,
SPORT
application. This model has greatest utility in and faster rower, runner, swimmer, cyclist is
analyzing athletes shortcomings or difficulties. the answer. There are an infinite number of
WEIGHTLIFTING
regimens that will deliver the goods.
& THROWING
We do not deliberately order these
components but nature will. If you have a Generally, we have found that three
GYMNASTICS
deficiency at any level of the pyramid days on and one day off allows for a
the components above will suffer. maximum sustainability at maximum
METABOLIC CONDITIONING intensities. One of our favorite
Integration workout patterns is to warm up
Every regimen, every routine and then perform three to
contains within its structure a NUTRITION five sets of three to five reps
blueprint for its deficiency. If of a fundamental lift at a
Figure 5. The Theoretical Hierarchy of the
Development of an Athlete.
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.moderately comfortable pace followed by a 10 minute Scalability And Applicability

circuit of gymnastics elements at a blistering pace and The question regularly arises as to the applicability of a
finally finish with two to 10 minutes of high-intensity regimen like CrossFits to older and deconditioned or
metabolic conditioning. There is nothing sacred in this untrained populations. The needs of an Olympic athlete
pattern. The magic is in the movements not the routine. and our grandparents differ by degree not kind. One is
Be creative. looking for functional dominance, the other for functional
competence. Competence and dominance manifest
Another favorite is to blend elements of gymnastics and through identical physiological mechanisms.
weightlifting in couplets that combine to a dramatic
metabolic challenge. An example would be to perform We have used our same routines for elderly individuals
five reps of a moderately heavy back squat followed with heart disease and cage fighters one month out from
immediately by a set of max reps pull-ups repeated three televised bouts. We scale load and intensity; we do not
to five times. change programs.
On other occasions we will take five or six elements We get requests from athletes from every sport looking
balanced between weightlifting, metabolic conditioning, for a strength and conditioning program for their sport.
and gymnastics and combine them in a single circuit that Firemen, soccer players, triathletes, boxers, and surfers
we blow through three times without a break. all want programs that conform to the specificity of
their needs. While admitting that there are surely needs
We can create routines like this forever. In fact our CrossFit. specific to any sport, the bulk of sport specific training
com archives contain thousands of daily workouts has been ridiculously ineffective. The need for specificity
consciously mixed and varied in this manner. Perusing is nearly completely met by regular practice and training
them will give you an idea of how we mix and modulate within the sport not in the strength and conditioning
our key elements. environment. Our terrorist hunters, skiers, mountain bikers
and housewives have found their best fitness from the
We have not mentioned here our penchant for jumping, same regimen.
kettlebells, odd object lifting, and obstacle course work.
The recurring theme of functionality and variety clearly
suggest the need and validity for their inclusion though.
Finally, strive to blur distinctions between cardio and

strength training. Nature has no regard for this distinction
or any other, including our 10 physical adaptations. We will
use weights and plyometrics training to elicit a metabolic
response and sprinting to improve strength.
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What is Fitness? (Part 2)

CrossFits Definition of Fitness and Health
Valid criticisms of a fitness program need to speak to

measurable, observable, repeatable data. If an alternative
to CrossFit is worthy of our consideration it ought to be
presented in terms of distance, time, load, velocity, work
and power related to movements, skills, and drills. Give
me performance data. CrossFit can be scientifically and
logically evaluated only on these terms.
-Coach Glassman
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Figure 1. A Graphical Representation of Ones Fitness (Work Capacity) at a Certain Time In His or Her Life.
Originally published in February 2009 CrossFits prescription for achieving this fitness is constantly
varied high-intensity functional movements. We can accurately
In this two part lecture, Coach Glassman defines fitness predict improvements in work capacity across broad time,
and health. This lecture is the first time CrossFit published a modal, and age domains through this prescription. We have
definition for health. It is as a three-dimensional model that tens of thousands of examples at this point.
measures fitness across age and has the potential to both
redefine and unite the health and fitness fields forever. In Video 1, Coach covers the first three models of fitness
originally published in the 2002 What is Fitness? article,
Science is about measurement and prediction. Without and how they support CrossFits definition of fitness
measurable, observable, repeatable data concerning the (Figure 1).
fundamental physical units of kinematics (mass, distance,
and time), there is no science of human performance. But Video 1 (20 min)
physical output can be measured (e.g., foot-pounds/minute): http://journal.crossfit.com/2009/02/crossfits-new-
we move our own bodies and external objects, we can definition-of-fitness-volume-under-the-curve-1.tpl
measure how heavy those bodies and objects are, how far
they travel, and how long it takes. In Video 2, Coach Glassman explains the fourth model,
the Sickness-Wellness-Fitness Continuum, and how that
Power (average) = Force x Distance / Time. becomes subordinate to the metric of maximizing the
volume of work capacity across broad time and modal
Your ability to move large loads, long distances, quickly, in domains throughout your life.
the broadest variety of domains is fitness. Fitness is defined
as work capacity across broad time and modal domains, and The new component introduced in this lecture is age.
health is defined as work capacity across broad time and Fitness can be graphed in two-dimensions with duration of
modal domains throughout life. It is fitness across ones age. effort (time) on the x-axis and power on the y-axis. At each
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duration, we average your power output across a variety of measure of health. Health, therefore, is nothing other than
modal domains (skills and drills). This creates a power curve, sustained fitness.
the area under which is your work capacity across broad
time and modal domains (your fitness). Video 2 (18 min)
http://journal.crossfit.com/2009/02/crossfits-new-
We can now add a third dimension to this graph, the z-axis, definition-of-fitness-volume-under-the-curve-2.tpl
which is age. By reassessing your two-dimensional fitness
at various times throughout your life, we graph the form of
a solid. The power curve takes on the shape of a plateau or
blanket (Figure 2). This three-dimensional graph is a defining
TIME, minutes
25,000
20,000
15,000
POWER
ft-lbs/min
10,000
5,000
HEALTH
0
AGE
years
Figure 2. A Graphical Representation of Ones Health (Fitness Throughout His or Her Life).
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Technique Threshold Training
Learn the mechanics of fundamental movements; establish a consistent pattern of

practicing these same movements, and, only then, ratchet up the intensity of workouts
incorporating these movements. Mechanics, then Consistency, and then Intensity
this is the key to effective implementation of CrossFit programming.
-Coach Glassman
Originally published in February 2009 Originally published in March 2010

In his video article Better Movements, Coach Glassman Finding a balance between technique and intensity is
explained that high-power functional movements such one of the things that separates good trainers from great
as the jerk and the kipping pull-up are better exercises trainers, and it is one of the keys to getting optimal results
in several critical waysthan their simpler relatives, the from CrossFit.
press and the strict pull-up. In Productive Application of
Force he explained why our definition of strength is not According to Coach Glassman, control is just another thing
equivalent to just muscular contractile force. What really that can be stressed to produce favorable adaptations,
matters is the ability to apply that muscular force to do real just like your cardiorespiratory system must be stressed to
physical work, which cannot be independent of the skills produce greater endurance. The ability to maintain greater
and mechanics of functional movement. control at higher speeds must be trained, and CrossFit will
help you do that. As you develop better technique and
In this video, Coach Glassman elaborates further on control at high speeds, your power output will increase.
the relationship between technique and functional
movement, power, and fitness. Technique, he explainslike As an analogy, consider a typing test: an outstanding score
its cousins mechanics, form, and styleis not at odds with is a combination of great speed and precise accuracy, and
intensity but is in fact essential to maximizing power and the goal is to improve the output both through practice
thus fitness. Proper technique is the mechanism by which and training. Working with weights is very similar.
potential human energy and strength are translated into No one has ever suggested in any endeavor that the best
real work capacity. accuracy... [and] highest overall proficiency ever came
Video (10 min) about, by never testing the speed of the movement.
http://journal.crossfit.com/2008/02/technique-part-1-by-
Video (5 min)
greg-glass.tpl http://journal.crossfit.com/2010/03/chalkboard-threshold.tpl
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Nutrition: Avoiding Metabolic Derangement
Originally published in November 2003 We write here today in 2003 gloating. Gloating, because it is
our perception that we are decisively winning the diet war.
CrossFit has been an active combatant in the diet wars. For In the public square, the realization that carbohydrates, not
decades it has been an exciting world of us versus them. fat, make you sick and fat is spreading rapidly. Spreading
like truth unobstructed. The position that carbohydrate
We were the low-carbohydrate, low-calorie, good fat is essentially toxic at common consumption levels was a
camp and they were the low-fat, low-calorie, high- truth suppressed by political and industrial corruption of
carbohydrate opposition. The battle was for the hearts science and journalism. Suppressing truth is like holding
and minds of the public on the very personal and private a beach ball under water; it takes constant work against a
matter of nutrition-what diet makes us healthy? tireless resistance. They have slipped and our position sits
like the beach ball on top of the water, where everyone
Sheldon Margin, publisher of the University of California
can see it.
Berkeley Wellness Letter, a leader of them, accepted this
characterization of battle lines when we presented it to We interpret our position of being clearly visible, as
him in 1996. In 1996, Dr. Atkins and Barry Sears were both winning the diet wars because our diet better models
publicly and regularly referred to as quacks and frauds human nutrition and will always trump the oppositions
by mainstream physicians, journalists, and nutritionists. model if tested. Ours works, theirs does not. Where theirs
While this was something that Sears would have to get does work, ours works better. Their success required our
used to, Dr. Atkins had been dealing with vicious assaults being kept out of the marketplace. Underwater preferably.
on his lifes work and character since publishing his Dr.
Atkins Diet Revolution in 1972. In countless exchanges with doctors, trainers, nutritionists,
and family we shared our position and the common
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Nutrition: Avoiding Metabolic Derangement continued
response was, do you have any science? I need science. carbohydrate consumption, and then, critically and most
We had science and showed it proudly. No one would importantly, tried the diet. You try one diet and you feel
read it. The cry for peer-reviewed evidence is almost great, you try another and your teeth fall out. Who needs
always a smoke screen. The guys who write it read itthe a doctor?
rest pretend. If you can train people to unquestioningly
accept proposition X then you have largely inoculated Patients are telling their doctors about the Zone and
these same folks from even considering not X. Protein Power and Atkins, not the other way around.
Doctors everywhere are themselves doing the Zone and
The science supporting our position while being Atkins on the advice of their patientson seeing their
produced at an increasing rate, was always there and is patients successes. The peer-reviewed literature remains
not responsible for the dramatic change over the last unread, but, the reverberation of the good diet books
two years. message is working its way from author to reader to
doctor and finally back to patients.
What has changed is that the public bought some 100
million diet books over the last 3 years, running the Perhaps, this process is not so unusual but merely another
most important and successful science experiment ever example of the efficiency of decentralized networks. In
conducted. To a constant and universal barraging of the any case it is consistent with this bit of philosophy from
fat is bad mantra from public health authorities, millions Dr. Uffe Ravnskovs epilogue to The Cholesterol Myths:
of people with no clinical or scientific credentials tried
regimens found in dangerous books and found some of After a lecture, a journalist asked me how she could be
them marvelously effective. certain that my information was not just as biased as that
of the cholesterol campaign. At first I did not know what
Doctor Robert Atkins deserves credit for suffering to say. Afterwards I found the answer.
unimaginable abuse while remaining steadfast, Gary
Taubes for being the first journalist to expose the fraud She could not be certain. Everyone must gain the truth in
and origins of the low-fat position and for later making the an active way. If you want to know something you must
point that the science may have been behind Dr. Atkins look at all the premises yourself, listen to all the arguments
all along, Barry Sears for super tuning a responsible diet, yourself, and then decide for yourself what seems to be
and Dr. Uffe Ravnksov for exposing the fraud and slop the most likely answer. You may easily be led astray if you
in anti-fat research so effectively that he needed to be ask the authorities to do this work for you.
completely ignored to be dealt with. This is also the answer to those who wonder why even
But the true heroes are each and every one of you who honest scientists are misled. And it is also the answer to
thought for yourselves, ignored the chorus of doctors, those who after reading this book, ask the same question.
nutritionists, journalists and neighbors bleating like
sheep, faaaat is baaad, followed the logic of reduced
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Glycemic Index
Originally published in November 2002 consumption to hyperinsulinemia and coronary heart
disease is compelling if not overwhelmingly convincing.
For several decades now, bad science and bad politics
have joined hands to produce what is arguably the most Additionally, excess consumption of carbohydrate may
costly error in the history of sciencethe low-fat diet. This soon be shown to be linked to Alzheimers, aging,
fad diet has cost millions unnecessary death and suffering cancers, and other disease through a process known
from heart disease, diabetes and, it increasingly seems, a as glycosylation.
host of cancers and other chronic and debilitating illnesses. A Google search for hyperinsulinemia reveals hundreds
Gary Taubes, the esteemed science writer, has written of ills linked to this metabolic derangement. The rapidly
two brilliant and highly regarded pieces on exactly this growing awareness of the consequences of elevated
subject. The first appeared in Science Magazine in 1999 blood sugar is one of the more promising avenues of
and the second in the New York Times in 2002. medical advancement today.
A new age is dawning in nutrition: one where the culprit Though frightening, the diseases brought about through
is no longer seen as dietary fat but excess consumption hyperinsulinemia can easily be avoided by minimizing
of carbohydrateparticularly refined or processed carbohydrate consumptionspecifically carbohydrate that
carbohydrate. In fact, there is an increasing awareness gives substantial rise to blood sugar and consequently
that excess carbohydrates play a dominant role in chronic insulin levels.
diseases such as obesity, coronary heart disease, many There is a singular measure of carbohydrate that gives
cancers, and diabetes. This understanding comes directly exactly this informationGlycemic Index. Glycemic index
from current medical research. Amazingly, the near is simply a measure of a foods propensity to raise blood
universal perception that dietary fat is the major culprit in sugar. Avoid high-glycemic foods and you will avoid many,
obesity has no scientific foundation. if not most, of the ills associated with diet.
Theres a family of popular diets and diet books based on Rick Mendosa has published one of the most complete
decreasing carbohydrate consumption. Most of them are glycemic indices available anywhere with a listing of over
excellent. 750 common food items giving values based on glucoses
Chief among these books are Barry Sears Enter the Zone, score of 100.
Michael Eades Protein Power, Atkins Dr. Atkins Diet We can increase the ease and utility of using such a list
Revolution, Cordains The Paleo Diet, and the Hellers by dividing commonly eaten foods into two groups
Carbohydrate Addicts Diet. Each of these is an honest one of high-glycemic foods, bad foods, and one of
and accurate chronicling of the effects of the low-fat, low-glycemic foods, or good foods. This is the rationale
fad diet and they all offer a rational, effective regimen for behind the CrossFit Shopping List.
avoiding dietary ills. For those technically inclined, the
mechanism by which excess carbohydrate causes disease You may notice that the good foods are typically
state is known as hyperinsulinemia. Hyperinsulinemia meats, vegetables, fruits, nuts, and seeds, whereas
is the chronic and acute elevation of insulin as a result of the bad foods include many man-made or processed
habitual consumption of excess carbohydrate. foodstuffs. There are some notable exceptions, but the
trend is certainly instructive.
The list of ills linked to hyperinsulinemia is staggering
and growing. The evidence linking excess carbohydrate
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Glycemic Index continued
CrossFit Shopping List
Good FoodsLow-Glycemic Bad FoodsHigh-Glycemic

Almonds Olives Acorn Squash Ketchup
Apple Onion Bagel Lima Beans
Asparagus Orange Baked Beans Mango
Avocado Peach Banana Maple Syrup
Beef Peanut Butter BBQ Sauce Melba Toast
Black Beans Peanuts Beets Molasses
Blueberries Pear Biscuit Muffin
Broccoli Pineapple Black Eyed Peas Noodles
Brussel Sprouts Plain Yogurt Bread Pancakes
Canned Chicken Plum Bread Crumbs Papaya
Canned Tuna Pork Bulgar Parsnips
Cantaloupe Protein Powder Butternut Squash Peas
Carrots Salmon Cereal Pinto Beans
Cheese Salsa Chocolate Popcorn
Chick Peas Sauerkraut Cocktail Sauce Potato
Chicken Shrimp Cooked Carrots Potato Chips
Cottage Cheese Soy Beans Corn Pretzels
Cucumber Soy Burgers Corn Chips Prunes
Deli Meat Soy Milk Cornstarch Raisins
Dill Pickles Soy Sausage Cranberries Refried Beans
Egg Substitute Spinach Croissant Rice
Eggplant Spirulina Crouton Rolls
Eggs Strawberry Dates Saltine Crackers
Grape Swordfish Doughnut Steak Sauce
Ground Turkey Tahini English Muffin Sugar
Ham Tempeh Figs Sweet Potato
Hot Dogs Tofu French Fries Sweet Relish
Kidney Beans Tomato Fruit Juice Taco Shell
Lamb Tomato Sauce Granola Teriyaki Sauce
Lettuce Tuna Steak Grits Tortillas
Macadamia Nuts Turkey Guava Turnip
Mayonnaise Turkey Sausage Honey Udon Noodles
Milk Water Hubbard Squash Vegetable Juice
Mushroom Zucchini Ice Cream Waffle
Oatmeal Instant Oatmeal
Oil Jelly
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Glycemic Index continued
High-glycemic foods, or bad foods, are typically starchy, Though this approach is an oversimplification of much of
sweet, or processed foods like bread, pasta, rice, potato, nutritional science, it has the power to deliver nearly all of
grains, and desserts. what more detailed and elaborate regimens offer, such as
those by Sears, Eades, Cordain, Atkins, and the Hellers. Eat
More than a few observers have pointed out that more of the good foods and less of the bad foods and
low-glycemic foods have limited shelf life and are found you will garner much of what the more responsible eating
on the perimeter of the grocery store where the high- plans offer. Many of our friends have radically transformed
glycemic foods have a longer shelf life and are typically their health through this single tool.
found within the grocery stores aisles.
Glycemic Load
As stated in the Glycemic Index article, the Glycemic sweet potato raises blood sugar more quickly than
Index is a simplified classification that generally blueberries, this is not necessarily problematic if a
encourages people to eat more whole foods and less reasonable portion of sweet potato is consumed.
refined carbohydrates. This, by itself, proves its utility.
However, the system is not a fool-proof strategy by What is a reasonable portion? This is variable based
which an individual should determine all dietary on a variety of factors including body size and activity
choices. There are high-glycemic or bad foods level, but this is why Zone proportions are useful
that are acceptable, and even healthy, to adopt on a in determining appropriate sized portions of any
regular basis. carbohydrate choice. Higher-Glycemic Index foods
also allow many CrossFitters to achieve necessary
How is this so? The Glycemic Index is calculated amounts of carbohydrates on a reduced volume of
based on the individual eating a certain amount of food (i.e., not all green vegetables), which is generally
carbohydrates from that food. The Glycemic Index more sustainable and enjoyable. As a general rule,
does not take into account the actual quantity of include a greater quantity of lower-Glycemic Index
that food eaten by the individual. While it is true that foods when struggling with hunger.
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Zone Meal Plans
Originally published in May 2004 CrossFits best performers are Zone eaters. When our
second-tier athletes commit to strict adherence to
Our recommendation to eat meat and vegetables, nuts the Zone parameters, they generally become top-tier
and seeds, some fruit, little starch, and no sugar is adequate performers quickly. It seems that the Zone Diet accelerates
to the task of preventing the scourges of diet-induced and amplifies the effects of the CrossFit regimen.
disease, but a more accurate and precise prescription is
necessary to optimize physical performance. Unfortunately, the full benefit of the Zone Diet is largely
limited to those who have at least at first weighed and
Finely tuned, a good diet will increase energy, sense of measured their food.
well-being, and acumen, while simultaneously flensing
fat and packing on muscle. When properly composed, the For a decade, we experimented with sizing and
right diet can nudge every important quantifiable marker portioning strategies that avoid scales, and measuring
for health in the right direction. cups and spoons, only to conclude that natural variances
in caloric intake and macronutrient composition without
Diet is critical to optimizing human function, and our measurement are greater than the resolution required
clinical experience leads us to believe that Barry Searss to turn good performance to great. Life would be much
Zone Diet closely models optimal nutrition. easier for us were this not so!
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Zone Meal Plans continued
The meal plans and block chart (on the following The meal plans we give stand as examples of 2-, 3-, 4-,
pages) have been our most expedient approach for or 5-block meals, and the block chart gives quantities
eliciting athletes best performances and optimal health. of common foods equivalent to 1 block of protein,
carbohydrate, or fat.
Even discounting any theoretical or technical content,
this portal to sound nutrition still requires some basic Once you determine that you need, say, 4-block meals,
arithmetic and weighing and measuring portions for the it is simple to use the block chart and select four times
first weeks. something from the protein list, four times something
from the carbohydrate list, and four times something from
Too many athletes, after supposedly reading Sears book the fat list every meal.
Enter the Zone still ask, So what do I eat for dinner? They
get meal plans and block charts. We can make the Zone One-block snacks are chosen from the block chart at face
more complicated or simpler, but not more effective.We value for a single snack of protein, carbohydrates, and fat,
encourage everyone to weigh and measure portions for a whereas 2-block snacks are, naturally, chosen composed
couple weeks because it is supremely worth the effort, not of twice something from the carbohydrates list combined
because it is fun. If you choose to guesstimate portions, with twice something from the protein list, and twice
you will have the result of CrossFits top performers only if something from the fats.
and when you are lucky.
Every meal, every snack, must contain equivalent blocks of
Within a couple weeks of weighing and measuring, you protein, carbohydrate, and fat.
will have developed an uncanny ability to estimate the
mass of common food portions, but, more importantly, If the protein source is specifically labeled non-fat, then
you will have formed a keen visual sense of your nutritional double the usual fat blocks for that meal. Read Enter the
needs. This is a profound awareness. Zone to learn why.
In the Zone scheme, all of humanity calculates to either 2-, For those eating according to Zone parameters, body fat
3-, 4-, or 5-block meals at breakfast, lunch, and dinner, with comes off fast. When our men fall below 10 percent body
either 1- or 2-block snacks between lunch and dinner and fat and start approaching 5 percent, we kick up the fat
again between dinner and bedtime. We have simplified intake. The majority of our best athletes end up at X blocks
the process for determining which of the four meal sizes of protein, X blocks of carbohydrate, and 4X or 5X blocks
and two snack sizes best suits your needs. We assume that of fat. Learn to modulate fat intake to produce a level of
you are CrossFitters; i.e., active. leanness that optimizes performance.
Being a 4-blocker, for instance, means that you eat The Zone Diet neither prohibits nor requires any particular
three meals each day where each meal is composed of 4 food. It can accommodate paleo or vegan, organic or
blocks of protein, 4 blocks of carbohydrate, and 4 blocks kosher, fast food or fine dining, while delivering the
of fat. Whether you are a smallish medium-sized guy or benefits of high-performance nutrition.
a largish medium-sized guy would determine whether
you will need snacks of 1 or 2-blocks twice a day.
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Block Prescription Based on Sex and Body Type

What is a Block?
Total
Breakfast Lunch Snack Dinner Snack Body Type
Blocks
A block is a unit of measure used to
simplify the process of making bal- 2 2 2 2 2 10 Small female
anced meals.
7 grams of protein = 1 block of 3 3 1 3 1 11 Medium female
protein
9 grams of carbohydrate = 1 block 3 3 2 3 2 13 Large female
of carbohydrate
1.5 grams of fat = 1 block of fat Athletic, well
4 4 1 4 1 14
muscled female
(This assumes that there is about 1.5
grams of fat in each block of protein,
4 4 2 4 2 16 Small male
so the total amount of fat needed per
1 block meal is 3 grams.)
When a meal is composed of equal 5 5 1 5 1 17 Medium male
blocks of protein, carbohydrate,
and fat, 40% of its calories are from 5 5 2 5 2 19 Large male
carbohydrate, 30% from protein and
30% from fat.
4 4 4 4 4 20 X-Large male
The following pages contain common
foods in their macronutrient category
(protein, carbohydrate, or fat), along 5 5 3 5 3 21 Hard gainer
with a conversion of measurements
to blocks. 5 5 4 5 4 23 Large hard gainer
This block chart is a convenient tool
for making balanced meals. Simply Athletic, well
5 5 5 5 5 25
choose 1 item from the protein list, 1 muscled male
item from the carbohydrate list, and
1 item from the fat list to compose a
1-block meal. Or choose 2 items from
each column to compose a 2-block
meal, and so on. Sample Day | Block Requirements for Small (16-Block) Male
Here is a sample 4-block meal:
Breakfast Lunch Snack Dinner Snack
4 oz. chicken breast
1 artichoke Protein 4 4 2 4 2
1 cup of steamed vegetables with
24 crushed peanuts Carbohydrate 4 4 2 4 2
1 sliced apple
This meals contains 28 grams of pro- Fat 4 4 2 4 2
tein, 36 grams of carbohydrate, and 12
grams of fat. It is simpler, though, to
think of it as a 4-block meal.
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Block Chart For Protein, Fat, and Favorable Carbohydrates

Protein (cooked) Favorable Carb (cooked) Favorable Carb (raw) Combo Items *
beef 1 oz. artichoke 1 small alfalfa sprouts 7-1/2 cups milk 1 cup
calamari 1-1/2 oz. asparagus 12 spears apple 1/2 soy milk 1 cup
Canadian bacon 1 oz. beet greens 1-1/4 cups applesauce 3/8 cup soybeans 1/4 cup
canned tuna 1 oz. black beans 1/4 cup apricots 3 small tempeh 1-1/2 oz.
catfish 1-1/2 oz. bok choy 3 cups bean sprouts 3 cups yogurt (plain) 1/2 cup
cheese 1 oz. broccoli 1-1/4 cups blackberries 1/2 cup Fat
chicken breast 1 oz. brussels sprouts 3/4 cup blueberries 1/2 cup almonds ~3
clams 1-1/2 oz. cabbage 1-1/3 cups broccoli 2 cups avocado 1 tbsp
corned beef 1 oz. cauliflower 1-1/4 cups cabbage 2-1/4 cups bacon bits 2-1/2 tsp
cottage cheese 1/4 cup chick peas 1/4 cup cantaloupe 1/4 butter 1/3 tsp
crabmeat 1-1/2 oz. collard greens 1-1/4 cups carrot 1 large canola oil 1/3 tsp
deli-meat 1-1/2 oz. dill pickles 3 (3 inch) cauliflower 2 cups cashews ~3
duck 1-1/2 oz. eggplant 1-1/2 cups celery 2 cups coconut oil 1/3 tsp
egg substitute 1/4 cup fava beans 1/3 cup cherries 7 cream cheese 1 tsp
egg whites 2 large green beans 1 cup cucumber 1 (9 inch) cream, light 1/2 tsp
feta cheese 1-1/2 oz. kale 1-1/4 cups fruit cocktail 1/3 cup guacamole 1/2 tbsp
firm tofu 2 oz. kidney beans 1/4 cup grapefruit 1/2 half and half 1 tbsp
flounder/sole 1-1/2 oz. leeks 1 cup grapes 1/2 cup lard 1/3 tsp
ground beef 1-1/2 oz. lentils 1/4 cup honeydew 1/2 macadamia nuts ~1
ground lamb 1-1/2 oz. oatmeal 1/3 cup kiwi 1 mayo, light 1 tsp
ground pork 1-1/2 oz. okra 3/4 cup lemon 1 mayonnaise 1/3 tsp
ground turkey 1-1/2 oz. onion 1/2 cup lettuce, iceberg 1 head olive oil 1/3 tsp
ham 1 oz. sauerkraut 1 cup lettuce, romaine 6 cups olives ~5
lamb 1 oz. spaghetti squash 1 cup lime 1 peanut butter 1/2 tsp
lobster 1-1/2 oz. spinach 1-1/3 cups mushrooms 3 cups peanut oil 1/3 tsp
pork 1 oz. swiss chard 1-1/4 cups nectarine 1/2 peanuts ~6
protein powder 1 oz. tomato sauce 1/2 cup onion 2/3 cup salad dressing 1/2 tbsp
ricotta cheese 2 oz. tomatoes 3/4 cup orange 1/2 sesame oil 1/3 tsp
salmon 1-1/2 oz. yellow squash 1-1/4 cups peach 1 sour cream 1 tsp
sardines 1 oz. zucchini 1-1/3 cups pear 1/2 sunflower seeds 1/4 tsp
scallops 1-1/2 oz. peppers 1-1/4 cups tahini 1/3 tsp
seitan 1 oz. pineapple 1/2 cup tartar sauce 1/2 tsp
shrimp 1-1/2 oz. plum 1 veg. shortening 1/3 tsp
soft tofu 3 oz. radishes 2 cups vegetable oil 1/3 tsp
soy cheese 1 oz. raspberries 2/3 cup walnuts (chopped) 1 tsp
soy burgers 1/2 patty salsa 1/2 cup
soy sausage 2 links snow peas 3/4 cup
spirulina (dry) 1/2 oz. spinach 4 cups
swordfish 1-1/2 oz. strawberries 1 cup *Note: combo items contain
1 block of protein and
tuna steak 1-1/2 oz. tangerine 1
1 block of carbohydrate
turkey breast 1 oz. tomato 1 cup
veal 1 oz. watermelon 1/2 cup
whole egg 1 large zucchini 3 cups
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Block Chart For Unfavorable Carbohydrates*

Vegetables Grains And Breads Condiments
acorn squash 3/8 cup bagel 1/4 bbq sauce 2 tbsp
baked beans 1/8 cup baked potato 1/3 cup brown sugar 1-1/2 tsp
beets 1/2 cup barley 1 tbsp catsup 2 tbsp
black eyed peas 1/4 cup biscuit 1/4 cocktail sauce 2 tbsp
butternut squash 1/3 cup bread 1/2 slice confectioners sugar 1 tbsp
cooked carrots 1/2 cup bread crumbs 1/2 oz. granulated sugar 2 tsp
corn 1/4 cup breadstick 1 honey 1/2 tbsp
french fries 5 buckwheat 1/2 oz. jelly/jam 2 tsp
hubbard squash 2/3 cup bulgur wheat 1/2 oz. maple syrup 2 tsp
lima beans 1/4 cup cereal 1/2 oz. molasses 2 tsp
parsnips 1/3 (9 inch) corn bread 1 inch square pickle (bread & butter) 6 slices
peas 1/3 cup cornstarch 4 tsp plum sauce 1-1/2 tbsp
pinto beans 1/4 cup croissant 1/4 relish (sweet) 4 tsp
potato, boiled 1/3 cup crouton 1/2 oz. steak sauce 2 tbsp
potato, mashed 1/5 cup donut 1/4 teriyaki sauce 1-1/2 tbsp
refried beans 1/4 cup english muffin 1/4 Alcohol
sweet potato, baked 1/3 (5 inch) flour 1-1/2 tsp beer 8 oz.
sweet potato, mashed 1/5 cup granola 1/2 oz. liquor 1 oz.
turnip 3/4 cup grits 1/3 cup wine 4 oz.
Fruit instant oatmeal 1/3 cup Snacks
banana 1/3 (9 inch) melba toast 1/2 oz. chocolate bar 1/2 oz.
cranberries 1/4 cup muffins 1/4 corn chips 1/2 oz.
cranberry sauce 4 tsp noodles 1/4 cup graham crackers 1-1/2
dates 2 pancake 1/2 (4 inch) ice cream 1/4 cup
figs 3/4 pasta, cooked 1/4 cup potato chips 1/2 cup
guava 1/2 cup pasta, high protein 1/3 cup pretzels 1/2 oz.
kumquat 3 pita bread 1/4 saltine crackers 4
mango 1/3 cup popcorn 2 cups tortilla chips 1/2 oz.
papaya 2/3 cup rice 3 tbsp
prunes 2 rice cake 1
raisins 1 tbsp roll (dinner) 1/2
Fruit Juice roll (hamburger, hot dog) 1/4
apple juice 1/3 cup taco shell 1
cranberry juice 1/4 cup tortilla (corn) 1 (6 inch)
fruit punch 1/4 cup tortilla (flour) 1/2 (6 inch)
grape juice 1/4 cup udon noodles 3 tbsp
grapefruit juice 3/8 cup waffle 1/2
lemon juice 1/3 cup
orange juice 3/8 cup
pineapple juice 1/4 cup
*Note: When building meals with
tomato juice 3/4 cup unfavorable carbohydrates
quantity becomes critical.
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Sample Zone Meals and Snacks

2-Block Menus
Breakfast Lunch Dinner
Breakfast Quesadilla Tuna Sandwich Fresh Fish

1 corn tortilla 2 oz. canned tuna 3 oz. fresh fish, grilled
1/4 cup black beans 2 tsp light mayo 1-1/3 cups zucchini (cooked), with herbs
1 egg (scrambled or fried) 1 slice bread Serve with large salad with 1 tbsp salad
1 oz. cheese dressing of choice
2 tbsp avocado Tacos
1 corn tortilla Beef Stew
Breakfast Sandwich 3 oz. seasoned ground meat Saute:
1/2 pita bread 1/2 cup tomato, cubed 2/3 tsp olive oil
1 egg (scrambled or fried) 1/3 cup onion (raw), chopped 1/3 cup onion (raw), chopped
1 oz. cheese Lettuce (as garnish), chopped 5/8 green pepper (raw), chopped
Served with 2 macadamia nuts 10 olives, chopped ~4 oz. beef (raw), cubed
Served with Tabasco to taste Add:
Fruit Salad 1-1/2 cups mushrooms (raw), chopped
1/2 cup cottage cheese mixed with Deli Sandwich 1/4 cup tomato sauce
1/4 cantaloupe, cubed 1 slice bread Seasoned with garlic, Worcestershire
1/2 cup strawberries 3 oz. sliced deli meat sauce, salt and pepper
1/4 cup grapes 2 tbsp avocado
Sprinkled with 6 chopped almonds Chili (serves 3)
Quesadilla Saute:
Smoothie 1 corn tortilla 1/3 cup onion (raw), chopped
Blend together: 2 oz. cheese 5/8 cup green pepper (raw), chopped
1 cup milk 2 tbsp guacamole in garlic, cumin, chili powder, and
1 tbsp protein powder Jalapenos and salsa as garnish crushed red peppers
1 cup frozen strawberries Serve with 1/2 orange Add:
6 cashews 9 oz. ground beef, browned
Grilled Chicken Salad 1 cup tomato sauce
Oatmeal 2 oz. chicken, grilled
1/2 cup black beans
1/3 cup cooked oatmeal (slightly watery) 2 cups lettuce
1/4 cup kidney beans
1/2 cup grapes 1/4 cup tomato, chopped
30 olives, chopped
1/4 cup cottage cheese 1/4 cucumber, chopped
Add fresh cilantro to taste
2 tsp walnuts, chopped 1/4 cup green pepper (raw), chopped
1 tbsp protein powder 1/4 cup black beans Turkey and Greens
Spice with vanilla extract and cinnamon 2 tbsp avocado 2 oz. turkey breast, roasted
1-1/4 cups kale, chopped and steamed
Easy Breakfast Easy Lunch Saute garlic and crushed red peppers in
1/2 cantaloupe, cubed 3 oz. deli meat
2/3 tsp olive oil, add the steamed kale
1/2 cup cottage cheese 1 apple
and mix.
6 almonds 2 macadamia nuts
Serve with 1 peach, sliced
Steak and Eggs Easy Chicken Dinner
1 oz. steak, grilled
2 oz. chicken breast, baked
1 fried egg
1 orange
1 slice toast with
2 macadamia nuts
2/3 tsp butter
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3-Block Menus

1 corn tortilla 3 oz. canned tuna 4-1/2 oz. fresh fish, grilled
1/3 cup onions (raw), chopped 1 slice bread Serve with large salad with 1-1/2 tbsp
5/8 cup green pepper (raw), chopped Serve with 1/2 apple salad dressing of choice
2 eggs (scrambled or fried) 1 cup strawberries
1 oz. cheese Tacos
3 tbsp avocado 2 corn tortillas Beef Stew
3 oz. seasoned ground meat Saute:
Breakfast Sandwich 1 oz. grated cheese 1 tsp olive oil
1/2 pita bread 1/2 cup tomato, cubed 1/3 cup onion (raw), chopped
1 egg (scrambled or fried) 2/3 cup onion (raw), chopped 5/8 green pepper (raw), chopped
1 oz. cheese Lettuce (as garnish), chopped ~6 oz. beef (raw), cubed
1 oz. sliced ham Serve with Tabasco to taste Add:
Serve with 1/2 apple and 3 macadamia 15 olives, chopped 1-1/2 cups zucchini (raw), chopped
nuts Serve with Tabasco to taste 1-1/2 cups mushrooms (raw), chopped
1/2 cup tomato sauce
Fruit Salad Deli Sandwich Season with garlic, Worcestershire sauce,
3/4 cup cottage cheese 1 slice bread salt and pepper
1/4 cantaloupe, cubed 3 oz. sliced deli meat
1 cup strawberries 1 oz. cheese Chili (serves 3)
1/2 cup grapes 3 tbsp avocado Saute:
Sprinkle with 9 chopped almonds Serve with 1/2 apple 2/3 cup onion (raw), chopped
1-1/4 cups green pepper (raw), chopped
Smoothie Quesadilla in garlic, cumin, chili powder, and
Blend together: 1 corn tortilla crushed red peppers
1 cup milk 3 oz. cheese Add:
2 tbsp protein powder 3 tbsp guacamole 13.5 oz. ground beef, browned
1 cup frozen strawberries Jalapenos and salsa as garnish 1 cup tomato sauce
1/2 cup frozen blueberries Serve with 1 orange 3/4 cup black beans
9 cashews 1/2 cup kidney beans
Grilled Chicken Salad 45 olives, chopped
2/3 cup cooked oatmeal (slightly watery) 2 cups lettuce
1/2 cup grapes 1/4 cup tomato, chopped Turkey and Greens
1/2 cup cottage cheese 1/4 cucumber, chopped 3 oz. turkey breast, roasted
3 tsp walnuts, chopped 1/4 cup green pepper (raw), chopped 2-1/2 cups kale, chopped and steamed
1 tbsp protein powder 1/4 cup black beans Saute garlic and crushed red peppers in
Spice with vanilla extract and cinnamon 1/4 cup kidney beans 1 tsp olive oil, add the steamed kale and
3 tbsp avocado mix.
Easy Breakfast Serve with 1 peach, sliced
3/4 cantaloupe, cubed Easy Lunch
3/4 cup cottage cheese 3 oz. deli meat Easy Dinner
9 almonds 1 oz. sliced cheese 3 oz. chicken breast, baked
1-1/2 apples 1-1/2 oranges
Steak and Eggs 3 macadamia nuts 3 macadamia nuts
1 fried egg
1 slice toast w/ 1 tsp butter
1/4 cantaloupe, cubed
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4-Block Menus

1 corn tortilla 4 oz. canned tuna 6 oz. fresh fish, grilled
1/3 cup onions (raw), chopped 1 slice bread Serve with large salad with 2 tbsp salad
5/8 green pepper (raw), chopped Serve with 1 apple dressing of choice
2 eggs (scrambled or fried) 2 cups strawberries
2 oz. cheese Tacos
4 tbsp avocado 2 corn tortillas Beef Stew
4-1/2 oz. seasoned ground meat Saute:
Breakfast Sandwich 1 oz. cheese, grated 1-1/3 tsp olive oil
1/2 pita bread 1/2 cup tomato, cubed 1/3 cup onion (raw), chopped
2 eggs (scrambled or fried) 1/3 cup onion (raw), chopped 5/8 green pepper (raw), chopped
1 oz. cheese Lettuce (as garnish), chopped ~8 oz. (beef (raw), cubed
1 oz. sliced ham 20 olives, chopped Add:
Serve with 1 apple and 4 macadamia Serve with Tabasco to taste 1-1/2 cups zucchini (raw), chopped
nuts Serve with 1/2 apple 1-1/2 cups mushrooms (raw), chopped
1 cup tomato sauce
Fruit Salad Deli Sandwich Season with garlic, Worcestershire sauce,
1 cup cottage cheese 2 slices of bread salt and pepper
1/2 cantaloupe, cubed 4-1/2 oz. sliced deli meat Serve with 1 cup strawberries
1 cup strawberries 1 oz. cheese
1/2 cup grapes 4 tbsp avocado Chili (serves 3)
Sprinkled with 12 chopped almonds Saute:
Quesadilla 2/3 cup onion (raw), chopped
Smoothie 2 corn tortillas 1-1/4 cups green pepper (raw), chopped
Blend together: 4 oz. cheese in garlic, cumin, chili powder, and
2 cups milk 4 tbsp guacamole crushed red peppers
2 tbsp protein powder Jalapenos and salsa as garnish Add:
1 cup frozen strawberries Serve with 1 orange 18 oz. ground beef, browned
1/2 cup frozen blueberries 2 cups tomato sauce
12 cashews Grilled Chicken Salad 3/4 cup black beans
4 oz. chicken, grilled
3/4 cup kidney beans
Oatmeal 2 cups lettuce
60 olives, chopped
1 cup cooked oatmeal (slightly watery) 1/4 cup tomato, chopped
1/2 cup grapes 1/4 cucumber, chopped
3/4 cup cottage cheese 1/4 cup green pepper (raw), chopped Turkey and Greens
4 tsp walnuts, chopped 1/2 cup black beans 4 oz. turkey breast, roasted
1 tbsp protein powder 1/4 cup kidney beans 2-1/2 cups kale, chopped and steamed
Spice with vanilla extract and cinnamon 4 tbsp avocado Saute garlic and crushed red peppers in
1-1/3 tsp olive oil, add kale and mix.
Easy Breakfast Easy Lunch Serve with 2 peaches, sliced
1 cantaloupe, cubed 4-1/2 oz. deli meat
1 cup cottage cheese 1 oz. cheese Easy Dinner
12 almonds 1 apple 4 oz. chicken breast, baked
1 grapefruit 2 oranges
Steak and Eggs 4 macadamia nuts 4 macadamia nuts
1 fried egg
1 slice bread with 1-1/3 tsp butter
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5-Block Menus

2 corn tortillas 5 oz. canned tuna 7-1/2 oz. fresh fish, grilled
1/3 cup onions (raw), chopped 1 slice bread Serve with large salad with 1/4 cup black
5/8 cup green pepper (raw), chopped Serve with 1-1/2 apples beans and 2-1/2 tbsp salad dressing of
3 eggs (scrambled or fried) choice
2 oz. cheese Tacos 2 cups strawberries
5 tbsp avocado 2 corn tortillas
6 oz. seasoned ground meat Beef Stew
Breakfast Sandwich 1 oz. cheese, grated Saute:
1/2 pita bread 1/2 cup tomato, cubed 1-2/3 tsp olive oil
2 eggs (scrambled or fried) 1/3 cup onion (raw), chopped 2/3 cup onion (raw), chopped
2 oz. cheese Lettuce (as garnish), chopped 1-1/4 cups green pepper (raw), chopped
1 oz. ham, sliced 25 olives, chopped ~10 oz. beef (raw), cubed
Serve with 1-1/2 apples and 5 macada- Serve with Tabasco to taste Add:
mia nuts Serve with 1 apple 1-1/2 cups zucchini (raw), chopped
1-1/2 cups mushrooms (raw), chopped
Fruit Salad Deli Sandwich 1 cup tomato sauce
1-1/4 cups cottage cheese 2 slices bread Season with garlic, Worcestershire sauce,
1/2 cantaloupe, cubed 4-1/2 oz. deli meat salt and pepper
1 cup strawberries 2 oz. cheese Serve with 2 cups strawberries
1 cup grapes 5 tbsp avocado
Sprinkle with 15 chopped almonds 1/2 apple Chili (serves 3)
Saute:
Smoothie Quesadilla 2/3 cup onion (raw), chopped
Blend together: 2 corn tortillas 2-1/2 cups green pepper (raw), chopped
2 cups milk 5 oz. cheese in garlic, cumin, chili powder, and
3 tbsp protein powder 5 tbsp guacamole crushed red peppers
2 cups frozen strawberries Jalapenos and salsa as garnish Add:
1/2 cup frozen blueberries Serve with 1-1/2 oranges 22.5 oz. ground beef, browned
15 cashews 2 cups tomato sauce
Grilled Chicken Salad 1 cup black beans
1 cup kidney beans
1 cup cooked oatmeal (slightly watery) 2 cups lettuce
75 olives, chopped
1 cup grapes 1/4 cup tomato, chopped
1 cup cottage cheese 1/4 cucumber, chopped
5 tsp walnuts, chopped 1/4 cup green pepper (raw), chopped Turkey and Greens
1 tbsp protein powder 1/2 cup black beans 5 oz. turkey breast, roasted
Spice with vanilla extract and cinnamon 1/2 cup kidney beans 2-1/2 cups kale, chopped and steamed
5 tbsp avocado Saute garlic and crushed red peppers in
Easy Breakfast 1-2/3 tsp olive oil, add steamed kale and
1-1/4 cantaloupe, cubed Easy Lunch mix.
1-1/4 cups cottage cheese 4-1/2 oz. deli meat
Serve with 3 peaches, sliced
~ 15 almonds 2 oz. cheese
1-1/2 apples Easy Dinner
Steak and Eggs 1 grapefruit 5 oz. chicken breast, baked
3 oz. steak, grilled 5 macadamia nuts 2-1/2 oranges
2 fried eggs
5 macadamia nuts
1 slice bread with 1-2/3 tsp butter
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1-Block Snacks
1 hard-boiled egg 1 poached egg 1/4 cup cottage cheese

1/2 orange 1/2 slice bread 1/2 cup pineapple
6 peanuts 1/2 tsp peanut butter 6 peanuts
1/2 cup plain yogurt 1/4 cup cottage cheese 1 oz. sardines
Sprinkled with 3 cashews, chopped 1/2 carrot 1/2 nectarine
3 celery stalks 5 olives
1 oz. cheese 5 olives
1/2 apple 1-1/2 oz. feta cheese
1 macadamia nut 3 oz. soft tofu 1 cup diced tomato
1/2 apple 5 olives
1 oz. canned chicken or tuna 1/2 tsp peanut butter
1 peach 1-1/2 oz. salmon
1/2 tsp peanut butter 1 oz. tuna 12 asparagus spears
1 large tossed salad 1/3 tsp olive oil
1-1/2 oz. deli-style ham or turkey 1 tsp salad dressing of choice
1 carrot 1-1/2 oz. shrimp
5 olives 1 hard boiled egg 2 cups broccoli (raw)
1 large spinach salad 6 peanuts
1 oz. mozzarella string cheese 1 tsp salad dressing of choice
1/2 cup grapes 1 oz. Canadian bacon
1 tbsp avocado 1 oz. grilled turkey breast 1 plum
1/2 cup blueberries 1 macadamia nut
1 oz. jack cheese 3 cashews
1 tbsp guacamole 1-1/2 oz. deli-style turkey
1 cup tomato Blend: 1 tangerine
1 cup water 1 tbsp avocado
1 cup strawberries 1 tbsp protein powder
1/4 cup cottage cheese 1/2 cup grapes 1/4 cup cottage cheese
1 macadamia nut 1/3 tsp coconut oil 1 cup sliced tomato
1/3 tsp olive oil
Blend:
1 cup water 1-1/2 oz. scallops
1/2 oz. spirulina 1 sliced cucumber
1 cup frozen strawberries 1/2 tsp tartar sauce
3 cashews
1 oz. lamb
1 oz. cheddar cheese melted over 1/4 cup chick peas
1/2 apple 1/3 tsp tahini
Sprinkled with 1 tsp walnuts, chopped
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Typical CrossFit Block Prescriptions and Adjustments

To best understand the Zone Diet, CrossFitters should First, lean body mass is calculated (calipers are a convenient,
read Dr. Barry Sears book Enter the Zone. This article easy-to-use, and reasonably accurate method):
gives more information regarding block prescriptions and
fat intake adjustments for CrossFitters. lean body mass = 185 lb.(0.16 * 185 lb.)
= 185 lb.29.6 lb. = 155.4 lb.
The chart based on sex and body type in the Zone Meal
Plans article is perfect way to begin the Zone. In cases Because the activity factor is 0.7, the simplified formula
where the athlete chooses the wrong block size, this can is used:
be modified after a few weeks once the desired results are
not achieved. While starting at a block higher or lower than block prescription = 155.4 lb. * 0.10
ideal may slow progress, it is infinitely more important to = 15.54 or ~15 blocks
start weighing and measuring intake than not to start at all.
This means that the example athlete above would eat 15
Dr. Barry Sears details a more precise method to calculate blocks/day, or:
ones block prescription in Enter the Zone. It is:
= 105 g
Zone block prescription = lean body mass Protein 15 blocks * 7 g
(420 calories)
(lb.) * activity level (g/lb. of lean body mass) /
7 (g protein/block) = 135 g
Carbohydrate 15 blocks * 9 g
(540 calories)
The activity level ranges on a scale of 0-1. For those
who work out several days a week and do not have a = 45 g
Fat 15 blocks * 3 g
(405 calories)
labor-intensive job, the activity level should be 0.7 (most
CrossFitters). This simplifies to a Zone block prescription
Total Calories = 1,365
that is 10 percent of lean mass.
The activity factor should increase if the athlete does Note, the total calories presented here are underestimated
CrossFit two or more times a day, trains for another sport due to hidden calories. Most foods are classified by a
in addition to CrossFit, or holds a strenuous daily job (e.g., single macronutrient, despite some other macronutrients
construction, farming, etc., and potentially coaching, if on present (e.g., nuts are classified as a fat, but have some
ones feet all day). Although CrossFit workouts are relatively protein and carbohydrate calories). These less predominant
intense, they are not long in duration. An individual does macronutrients for each source are not included in the
not need to increase the activity level value based on total calorie calculations.
intensity alone; activity volume determines this.
This athlete could also choose to round up to 16 blocks,
Sample Calculation Of The Zone Block Prescription particularly if the athlete is more likely to have compliance
Suppose an athlete is 185 lb. (84 kg) with 16 percent body issues. The Zone prescription is a calorie-restrictive diet
fat. He does CrossFit five days per week and works in a and can be difficult especially for new-adopters. Rounding
typical office environment. A sample calculation of his up to the next whole block when ones calculation has a
Zone block prescription follows. decimal value may result in a slower progress, but may also
get better long-term compliance. Once the athlete has
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Typical CrossFit Block Prescriptions and Adjustments continued
become accustomed to the diet, then the total blocks can For the 15-block athlete, daily food intake at five times the
be lowered to 15, particularly if desired body composition fat would be:
is not yet achieved.
= 105 g
Increasing Fat Intake Protein 15 blocks * 7 g
(420 calories)
The caloric restriction leans out the athlete while providing
enough protein and carbohydrate for typical CrossFit = 135 g
activity levels. However, the athlete can become too lean. (540 calories)
The athlete is considered too lean when performance
decreases in combination with continued weight loss. = 225 g
Fat 75 blocks * 3 g
(2,025 calories)
Too lean should not be based on body-weight or
appearance alone. When a loss of mass coincides with a
drop in performance, the athlete needs to add calories to
the diet. This can be accomplished by doubling the fat
intake. At five times the fat, the macronutrient ratio based
on calories has changed to: 14% protein, 18%
For the 15-block example athlete, daily food intake at two carbohydrate, 68% fat.
times the fat would be:
= 105 g
Protein 15 blocks * 7 g
(420 calories)
= 135 g
(540 calories)
= 90 g
Fat 30 blocks * 3 g
(810 calories)
At twice the fat, the macronutrient ratio based

on calories has changed from 30% protein, 40%
carbohydrate, 30% fat to: 23% protein, 31%
carbohydrate, 46% fat. Fat can continue to be multiplied
if the athlete has further mass loss and performance
decline. Many CrossFit athletes have a diet including five
times the fat.
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Avoiding Disease Optimizing Performance
Originally published in October 2007 Originally published in November 2007
Nutrition can be a touchy topic, like politics or religion, This addresses the refined dietary needs of athletes and
that people take very personally, but good nutrition is what is required to optimize your performance. If you
the foundation not only for general health but also for want elite physical output, you must be precise about
high-performance fitness. Much of the public information your intake. "Close enough" will not cut it-or as Coach
about diet, particularly the emphasis on low-fat and Glassman says, "If you want top-fuel-type performance,
high-carbohydrates, has resulted in a near epidemic of you need top fuel; you can't just piss into the gas tank."
obesity and type II diabetes. In this first of a two-part
lecture excerpt, Coach Glassman explores some of the Most of us are familiar with CrossFit's nutrition prescription:
science behind nutrition and the body, particularly the Eat meat and vegetables, nuts and seeds, some fruit, little
role of insulin in health and disease. "Syndrome X," the starch, and no sugar. But to achieve top performance, you
"deadly quartet" (obesity, glucose intolerance, high blood have to be specific about the balances of those things
pressure, high triglycerides), and coronary heart disease, and accurate in your macronutrient consumption. You can
he claims, are avoidable through dietary means. get far on the workouts alone, but you will not-cannot-
reach your true potential without getting particular
Video (13 min) about your fuel. There's a 1:1 correspondence between
http://journal.crossfit.com/2007/10/nutrition-lecture-part- elite CrossFit performance and accuracy and precision in
1-avoid.tpl consumption.
Video (13 min)

http://journal.crossfit.com/2007/11/nutrition-lecture-part-
2-optim.tpl
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Supplementation
Whole, unprocessed foods are the best source of
both macronutrients and micronutrients in terms
of composition, variety, and density, such that
supplementation is generally not recommended.
We contend that eating a high-quality whole food based
diet in known quantities are the most important tenets
of nutrition for improved performance and health. Not
only are supplements generally poorer nutrient sources,
but they are also an unnecessary focus for someone not
following our basic diet plan of weighed and measured
meat and vegetables, etc.
However, there is one supplement that we find is beneficial

enough to make a blanket recommendation, and that is
fish oil. Fish oil provides omega-3 fatty acids, which are a Figure 1. Fat in Food is in the Form of a Triglyceride.
type of polyunsaturated fat.
ratio is approximately 20:1 and higher, where primitive

Physiological fats are known as triglycerides in biological
populations likely had a ratio closer to 2:1. Sources
terms; they are composed of a glycerol backbone with
of omega-6 fats to the diet are: vegetable oils, nuts,
three fatty acids attached (Figure 1). The attached fatty
conventionally raised (grain fed/feed lot) meat and
acids are mixtures of saturated, monounsaturated,
eggs, and farm-raised fish. Eliminating processed food
and polyunsaturated fats. Although one fatty acid is
according to our diet should reduce exposure to omega-6
prominent in each food, all three are represented to some
fats from vegetable oils. However, most meat and eggs
degree. Figure 2 provides a summary of the types of fat
are conventionally raised, which result in greater omega-6
and example foods of each.
content than if they were wild or grass-fed. Nuts and seeds
also have more omega-6 fats than omega-3. Therefore, it
The two types of polyunsaturated fats found most
is possible that even though one eats the foods on our
frequently in foods are omega-3 and omega-6 fats.
list, his or her diet could still be pro-inflammatory relative
Classifying a fatty acid as omega-3 vs. omega-6 is
to the ancestral past.
dependent on chemical structure. Polyunsaturated fats
are sources of the two essential fatty acids, meaning they
Fish-oil supplementation improves the ratio of omega-6
must be obtained from the diet. They are alpha-linolenic
to omega-3 fatty acids and reduces the inflammatory
acid (ALA) (an omega-3) and linoleic acid (LA) (an omega-
responses in the body. Fish oil provides two types of
6). Omega-3 fats are known as anti-inflammatory fats,
omega-3 fatty acids: eicosapentaenoic acid (EPA) and
and omega-6 fats are known as pro-inflammatory fats
docosahexaenoic acid (DHA), the form of omega-3 fats
based on their physiological functions. Both are needed
preferred by the brain and body. The body can convert
in relatively equal quantities.
ALA to EPA and DHA, but the conversion process is
inefficient. Some practitioners have recommended a
Current diets tend to have too many omega-6 fats,
combined daily intake on the order of 3 grams of EPA and
pushing the balance towards pro-inflammatory
DHA for an otherwise healthy individual, although the
physiological processes. The current omega-6:omega-3
exact amount is dictated by ones total omega-6 intake.
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Supplementation continued
Figure 2. Summary of Fatty Acids and Example Food Sources.
Each brand of fish oil has a different concentration of EPA Research has indicated positive health benefits by
and DHA per serving as indicated on the label. Individuals supplementing with fish oil. Omega-3 fats help increase
may have to take multiple servings to get 3 grams of EPA the fluidity of cell membranes, and research has indicated
and DHA, as brands may include omega-3s that are not supplementation can improve insulin sensitivity,
either (e.g., ALA). Flax seed or oil is not an appropriate cardiovascular function, nervous-system function, immune
supplement for omega-3s. Flax is a good source of ALA, health, memory, and mood issues. Omega-3s also function
but because of the poor conversion to EPA and DHA, it is as an anti-coagulant, so military personnel should consider
not recommended. If the individual is vegan, DHA can be removing fish oil supplements from their diet a couple of
obtained with algae oil. weeks prior to deployment. It may also be appropriate for
those with an upcoming surgery to stop taking fish oil two
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Supplementation continued
weeks from that date. These individuals should talk with

their doctor regarding these circumstances.
It is possible to avoid omega-3 supplementation

depending on food intake, although the individual
needs to be fastidious with his or her diet. This could be
accomplished by avoidance of all vegetable oils (which
are used at most every restaurant), and nuts and seeds.
Meat would have to be grass-fed, eggs pasture raised,
and wild-caught fish should be consumed a few times
a week. Because this is not practical for many people,
supplementation is used.
Besides the ratio of omega-6 to omega-3s in the diet,

the total amount of polyunsaturated fat is an important
consideration. It is not ideal to take in high doses of either
omega-6 (vegetable oils, nuts) or omega-3 fats (based on
the stability of polyunsaturated fats relative to other fats,
Figure 2). Fish oil supplementation does not negate the
effects of a bad diet (e.g., eating fast food or excessive
amounts of nuts and nut butters). The total recommended
polyunsaturated fat intake in a diet is not well-established;
an equal representation of the three fats appears prudent.
Individuals should work with a primary care doctor to
determine if supplementation is appropriate, particularly
in cases with specific medical conditions.
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A Theoretical Template for CrossFits Programming

Originally published in February 2003 It is not our intention to suggest that your workouts
should, or that our workouts do, fit neatly and cleanly
The What is Fitness? article explores the aims and within the template, for that is absolutely not the case.
objectives of our program. Most of you have a clear But, the template does offer sufficient structure to aid
understanding of how we implement our program comprehension, reflect the bulk of our programming
through familiarity with the Workout of the Day (WOD) concerns, and not hamstring the need for radically
from our website. What is likely less clear is the rationale varying stimulus. So as not to seem redundant, what we
behind the WOD or more specifically what motivates are saying here is that the purpose of the template is as
the specifics of CrossFits programming. It is our aim in much descriptive as prescriptive.
this article to offer a model or template for our workout
programming in the hope of elaborating on the CrossFit Template Macro View
concept and potentially stimulating productive thought In the broadest view we see a three-days-on, one-day-off
on the subject of exercise prescription (generally) and pattern. We have found that this allows for a relatively
workout construction (specifically). What we want to higher volume of high-intensity work than the many
do is bridge the gap between an understanding of our others that we have experimented with. With this format
philosophy of fitness and the workouts themselves, that the athlete can work at or near the highest intensities
is, how we get from theory to practice. CrossFit.com possible for three straight days, but by the fourth day both
has never used this template for its programming, but it neuromuscular function and anatomy are hammered to
provides new trainers a way to effectively apply variance the point where continued work becomes noticeably less
within the tenets of CrossFits methodology. effective and impossible without reducing intensity.
At first glance, the template seems to be offering a The chief drawback to the three-days-on, one-day-off
routine or regimen. This may seem at odds with our regimen is that it does not sync with the five-days-on,
contention that workouts need considerable variance or two-days-off pattern that seems to govern most of the
unpredictability to best mimic the often unforeseeable worlds work habits. The regimen is at odds with the
challenges that combat, sport, and survival demand and seven-day week. Many of our clients are running programs
reward. We have often said, What your regimen needs is within professional settings, where the five-day workweek
to not become routine. But the model we offer allows for with weekends off is de rigueur. Others have found that
wide variance of mode, exercise, metabolic pathway, rest, the scheduling needs of family, work, and school require
intensity, sets, and reps. In fact, it is mathematically likely scheduling workouts on specific days of the week every
that each three-day cycle is a singularly unique stimulus week. For these people we have devised a five-days-on,
never to be repeated in a lifetime of CrossFit workouts. two-days-off regimen that has worked very well.
The template is engineered to allow for a wide and The workout of the day was originally a five-on, two-off
constantly varied stimulus, randomized within some pattern and it worked perfectly. But the three-on, one-off
parameters, but still true to the aims and purposes of pattern was devised to increase both the intensity and
CrossFit. Our template contains sufficient structure to recovery of the workouts and the feedback we have
formalize or define our programming objectives while not received and our observations suggest that it was
setting in stone parameters that must be left to variance successful in this regard.
if the workouts are going to meet our needs. That is our
missionto ideally blend structure and flexibility.
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A Theoretical Template for CrossFits Programming continued
Table 1. Template Macro View

3-days-on, 1-day-off
Day 1 2 3 4 5 6 7 8 9 10 11 12
M G M OFF G W G OFF W M W OFF
Modality W G M W G M
W M G
5-days-on, 2-days-off
Day 1 2 3 4 5 6 7
M G M M W OFF OFF
wk 1 W G G
Modalities
W
M = monostructural metabolic
G W G G M OFF OFF conditioning
wk 2 M W W G = gymnastics
M
W = weightlifting
W M W W G OFF OFF
wk 3 G M M
G
If life is easier with the five-on, two-off pattern, do not time. The gymnastics modality comprises body-weight
hesitate to employ it. The difference in potential between exercises/elements or calisthenics and its primary purpose
the two may not warrant restructuring your entire life to is to improve body control by improving neurological
accommodate the more effective pattern. There are other
factors that will ultimately overshadow any disadvantages
inherent in the potentially less effective regimen, such as
convenience, attitude, exercise selection, and pacing. The magic is in the movement,
the art is in the programming, the
For the remainder of this article the three-day cycle is the science is in the explanation, and
one in discussion, but most of the analysis and discussion
the fun is in the community.
applies perfectly to the five-day cycle.
Elements By Modality -Coach Glassman

Looking at the Template Macro View (Table 1) it can
readily be seen that the template is based on the rotation
of three distinct modalities: monostructural metabolic components such as coordination, balance, agility, and
conditioning (M), gymnastics (G), and weightlifting accuracy, and to improve functional upper body capacity
(W). The monostructural metabolic conditioning and trunk strength. The weightlifting modality comprises
activities are commonly referred to as cardio, the the most important weight-training basics, Olympic lifts
purpose of which is primarily to improve cardiorespiratory and powerlifting, where the aim is primarily to increase
capacity and stamina. They are repetitive, cyclical strength, power, and hip/leg capacity. This category
movements that could be sustained for long periods of includes any exercise with the addition of an external load.
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Table 2. Exercises by Modality
Gymnastics Metabolic Conditioning Weightlifting

Air Squat Run Deadlifts
Pull-up Bike Cleans
Push-up Row Presses
Dip Jump Rope Snatch
Handstand Push-up Clean and Jerk
Rope Climb Medicine-Ball Drills
Muscle-up Kettlebell Swing
Press to Handstand
Back Extension
Sit-up
Jumps
Lunges
Table 2 gives the common exercises used by our program, When the workout includes a single exercise (days 1, 5,
separated by modality, in fleshing out the routines. and 9) the focus is on a single exercise or effort. When the
element is the single M (day 1) the workout is a single
For metabolic conditioning the exercises are run, bike, effort and is typically a long, slow, distance effort. When
row, and jump rope. The gymnastics modality includes the modality is a single G (day 5) the workout is practice
air squats, pull-ups, push-ups, dips, handstand push-ups, of a single skill and typically this skill is sufficiently complex
rope climbs, muscle-ups, presses to handstands, back/ to require great practice and may not be yet suitable for
hip extensions, sit-ups, and jumps (vertical, box, broad, inclusion in a timed workout because performance is not
etc.). The weightlifting modality includes deadlifts, cleans, yet adequate for efficient inclusion. When the modality
presses, the snatch, the clean and jerk, medicine-ball drills is the single W (day 9) the workout is a single lift and
and throws, and kettlebell swings. typically performed at high-weight and low-repetition.
It is worth repeating that the focus on days 1, 5, and 9 is
The elements, or exercises, chosen for each modality were single efforts of cardio at long distance, improving high-
selected for their functionality, neuroendocrine response, skill more complex gymnastics movements, and single/
and overall capacity to dramatically and broadly impact low-rep heavy weightlifting basics, respectively. This is not
the human body. the day to work sprints, pull-ups, or high-repetition clean
and jerk-the other days would be more appropriate.
Workout Structure
The workout structure varies by the inclusion of one, two, On the single-element days (1, 5, and 9), recovery is not a
or three modalities for each day (Table 3). Days 1, 5, and 9 limiting factor. For the G and W days rest is long and
are each single-modality workouts whereas days 2, 6, and deliberate and the focus is kept clearly on improvement of
10 include two modalities each (couplets), and finally, days the element and not on total metabolic effect.
3, 7, and 11 use three modalities each (triplets). In every
case each modality is represented by a single exercise For the two-element days (2, 6, and 10), the structure is
or element; i.e., each M, W, and G represents a single typically a couplet of exercises performed alternately until
exercise from metabolic conditioning, weightlifting, and repeated for a total of 3-5 rounds and performed for time.
gymnastics modalities respectively. We say these days are task priority because the task is set
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Table 3. Workout Structure
Days Single-Element Days Two-Element Days Three-Element Days

(1, 5, 9) (2, 6, 10) (3, 7, 11)
Priority Element Priority Task Priority Time Priority
Structure M: Single Effort Couplet repeated 3-5 Triplet repeated for 20

(set structure) G: Single Skill times for time minutes for rotations
W: Single Lift
M: Long, Slow Distance Two moderately to Three lightly

(intensity) G: High Skill intensely challenging to moderately
W: Heavy elements challenging elements
Work Recovery Recovery not a limiting Work/rest interval Work/rest interval

Character factor management critical marginal factor
and the time varies. The workout is most often scored by Each of the three distinct days has a distinct character.
the time required to complete the prescribed rounds. The Generally speaking, as the number of elements increases
two elements themselves are designed to be moderate from one to two to three, the workouts effect is due less
to high-intensity and work-rest interval management is
critical. These elements are made intense by pace, load,
reps or some combination. Ideally, the first round is hard
but possible, whereas the second and subsequent rounds A strength and conditioning
will require pacing, rest, and breaking the task up into regimen devoid of gymnastics
manageable efforts. practice and skills is deficient.
For the three-element days (3, 7, and 11), the structure -Coach Glassman
is typically a triplet of exercises, this time repeated for a
specified number of minutes and scored by number of
rotations or repetitions completed. We say these workouts
are time priority because the athlete is kept moving for a
specified time and the goal is to complete as many cycles to the individual element selected and more to the effect
as possible. The elements are chosen in order to provide of repeated efforts. Table 4 depicts workout examples
a challenge that manifests only through repeated cycles. following this template.
Ideally the elements chosen are not significant outside
of the blistering pace required to maximize rotations Application
completed within the time (typically 20 minutes) allotted. The template in discussion does not generate the CrossFit.
This is in stark contrast to the two-element days, where the com Workout of the Day, but the qualities of one-, two-,
elements are of a much higher intensity. This workout is and three-element workouts expressed there motivated
tough, extremely tough, but managing work-rest intervals the templates design. Our experience in the gym and
is a marginal factor. the feedback from our athletes following the WOD have
demonstrated that the mix of one-, two-, and three-element
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Table 4. Workout Examples Using the Template

Days
1 M Run 10k
2 GW (5 handstand push-ups/225 x 5 deadlifts + 20 lbs/round) x 5 for time
3 MGW Run 400m/10 pull-ups/thruster 50% of bodyweight (BW) x 15 for 20 min for rotations
4 OFF
5 G Practice handstands for 45 minutes
6 WM (Bench press 75% BW x 10/Row 500m) x 5 for time
7 GWM Lunges 100ft./push press 50% BW x 15/row 500m for 20 min for rotations
8 OFF
9 W Deadlift 5-3-3-2-2-2-1-1-1
10 MG (Run 200m/box jump 30 in x 10) x 5 for time
11 WMG Clean 50% BW x 20/bike 1 mile/15 push-ups for 20 min for rotations
12 OFF
and evaluating the effect of workouts that may have taken

decades or been impossible without the Internet.
No successful strength and
conditioning program has anywhere Typically our most effective workouts, like art, are remarkable
ever been derived from scientific in composition, symmetry, balance, theme, and character.
principles. Those claiming efficacy There is a choreography of exertion that draws from a
or legitimacy on the basis of theories working knowledge of physiological response, a well-
theyve either invented or corralled developed sense of the limits of human performance, the
to explain their programming use of effective elements, experimentation, and even luck.
Our hope is that this model will aid in learning this art.
are guilty of fraud. Programming
derives from clinical practice and
The template encourages new skill development, generates
can only be justified or legitimized unique stressors, crosses modes, incorporates quality
by the results of that practice. movements, and hits all three metabolic pathways. It does
this within a framework of sets and reps and a cast of exercises
-Coach Glassman that CrossFit has repeatedly tested and proven effective. We
contend that this template does a reasonable job of formally
expressing many CrossFit objectives and values.
workouts are crushing in their impact and unrivaled in bodily
response. The information garnered through your feedback
on the WOD has given CrossFit an advantage in estimating
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The Girls for Grandmas

Originally published in October 2004 workouts that have been tuned down in intensity and
had exercises substituted to accommodate any audience,
In September 2003, we introduced six benchmark particularly the elderly, beginner, or deconditioned athlete.
workouts to test performance and improvements through
repeated, irregular appearances. These workouts were With scaling, the intent is to preserve the stimulus: adhere
given the names: Angie, Barbara, Chelsea, Diane, Elizabeth, to as many of the original workout factors as possible
and Fran. relative to the individuals physical and psychological
tolerances.
These six workouts are as good as any to demonstrate
our concept of scalability. Here we offer versions of those
Ring Rows
Angie
Original Scaled
For time: For time:

100 pull-ups 25 ring rows
100 push-ups 25 push-ups off the
100 sit-ups knees
100 squats 25 sit-ups
25 squats
Barbara
Original Scaled
5 rounds for time of: 3 rounds for time of:

40 sit-ups knees
50 squats 40 sit-ups
3 minutes rest 50 squats
between rounds 3 minutes rest
between rounds
Chelsea
Original Scaled

15 squats knees
Each minute on the 15 squats
minute for 30 Each minute on the
minutes minute for 20 minutes
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The Girls for Grandmas continued
Push-ups off the Knees
Sit-ups
Squats
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Diane Elizabeth
Original Scaled Original Scaled
For time: For time: For time: For time:

21-15-9 reps 21-15-9 reps 21-15-9 reps 21-15-9 reps
deadlift 225 lb. deadlift 50 lb. clean 135 lb. clean 25 lb.
handstand push-ups dumbbell shoulder ring dips bench dips
press 10 lb.
Dumbbell Shoulder Press
Clean
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Fran
Original Scaled
For time: For time:

21-15-9 reps 21-15-9 reps
thruster 95 lb. thruster 25 lb.
pull-ups ring rows
Bench Dips
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Movements Level 1 Training Guide | CrossFit
Anatomy and Physiology for Jocks

Originally published in August 2003
Effective coaching requires efficient

communication. This communication is
greatly aided by coach and athlete sharing a
terminology for both human movement and Spine
Sacroiliac Joint
body parts. Trunk:
pelvis and spine
(trunk neutral)
We have developed an exceedingly simple
lesson in anatomy and physiology that we
believe has improved our ability to accurately Pelvis
and precisely motivate desired behaviors
and enhanced our athletes understanding
of both movement and posture. Hip Joint
(hip extended)
Basically, we ask that our athletes learn
four body parts, three joints (not including Femur
the spine), and two general directions for
Leg:
joint movement. We cap our Anatomy & tibia and femur
Physiology lesson with the essence of sports (leg extended)
biomechanics distilled to three simple rules.
We use a simple iconography to depict Tibia Knee Joint

the spine, pelvis, femur, and tibia. We show
that the spine has a normal S shape and
where it is on the athletes body. We similarly
demonstrate the pelvis, femur, and tibia.
We next demonstrate the motion of three

joints. First, the knee is the joint connecting That completes our anatomy lessonnow for the physiology. We
tibia and femur. Second, working our demonstrate that flexion is reducing the angle of a joint and that
way up, is the hip. The hip is the joint that extension is increasing the angle of a joint.
connects the femur to the pelvis. Third, is
the sacroiliac joint (SI joint), which connects Before covering our distillation of essential biomechanics, we test our
the pelvis to the spine. (We additionally students to see if everyone can flex and extend their knee (or leg),
make the point that the spine is really a hip, spine, and sacroiliac joint (or trunk) on cue. When it is clear that
whole bunch of joints.) the difference between flexion and extension is understood at each
joint, we cue for combinations of behaviors, for instance, flex one leg
We explain that the femur and tibia and trunk but not your hip.
constitute the leg and that the pelvis and
spine constitute the trunk.
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Anatomy and Physiology for Jocks continued
Trunk neutral, hip extension, leg extension Trunk extension
Trunk flexion Leg flexion
Once the joints, parts, and movements are clear we offer

these three tidbits of biomechanics:
Functional movement generally weds the spine to the

pelvis. The SI joint and spine were designed for small-
range movement in multiple directions. Endeavor to
keep the trunk tight and solid for running, jumping,
squatting, throwing, cycling, etc.
The dynamics of those movements comes from

the hipprimarily extension. Powerful hip extension
is certainly necessary and nearly sufficient for elite
athletic capacity.
Hip flexion
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Anatomy and Physiology for Jocks continued
Do not let the pelvis chase the femur instead of the

spine. We refer to this as muted hip function: the
pelvis chases the femur. The hip angle remains open
and is consequently powerless to extend.
Four parts, three joints, two motions, and three rules

give our athletes and us a simple but powerful lexicon
and understanding whose immediate effect is to Pelvis and spine
render our athletes at once more coachable. We could stay together
not ask for more.
Power comes
from the hip
Pelvis chasing
femur
(muted hip)
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Squat Clinic
Originally published in December 2002 healthy regardless of how free of pain or discomfort you
are. This is equally true of the hips and back.
The squat is essential to your well-being. The squat can
both greatly improve your athleticism and keep your hips, The squat is no more an invention of a coach or trainer
back, and knees sound and functioning in your senior years. than is the hiccup or sneeze. It is a vital, natural, functional,
component of your being.
Not only is the squat not detrimental to the knees, it is
remarkably rehabilitative of cranky, damaged, or delicate The squat, in the bottom position, is natures intended sitting
knees. In fact, if you do not squat, your knees are not posture (chairs are not part of your biological make-up), and
the rise from the bottom to the stand is the biomechanically
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Squat Clinic continued
sound method by which we stand up. There is nothing How to Squat

contrived or artificial about this movement.
Here are some valuable cues to a sound squat. Many
Most of the worlds inhabitants sit not on chairs but in a squat. encourage identical behaviors.
Meals, ceremonies, conversation, gatherings, and defecation
are all performed bereft of chairs or seats. Only in the 1. Start with the feet about shoulder width apart and
slightly toed out.
industrialized world do we find the need for chairs, couches,
benches, and stools. This comes at a loss of functionality that 2. Keep your head up looking slightly above parallel.
contributes immensely to decrepitude. 3. Do not look down at all; ground is in peripheral
vision only.
Frequently, we encounter individuals whose doctor 4. Accentuate the normal arch of the lumbar curve
or chiropractor has told them not to squat. In nearly and then pull the excess arch out with the abs.
every instance this is pure ignorance on the part of the 5. Keep the midsection very tight.
practitioner. When a doctor that does not like the squat
6. Send your butt back and down.
is asked, By what method should your patient get off of
the toilet? they are at a loss for words. 7. Your knees track over the line of the foot.
8. Do not let the knees roll inside the foot. Keep as
In a similarly misinformed manner we have heard trainers much pressure on the heels as possible.
and health care providers suggest that the knee should 9. Stay off of the balls of the feet.
not be bent past 90 degrees. It is entertaining to ask 10. Delay the knees forward travel as much as
proponents of this view to sit on the ground with their possible.
legs out in front of them and then to stand without
11. Lift your arms out and up as you descend.
bending the legs more than 90 degrees. It cannot
be done without some grotesque bit of contrived 12. Keep your torso elongated.
movement. The truth is that getting up off of the floor 13. Send hands as far away from your butt as possible.
involves a force on at least one knee that is substantially 14. In profile, the ear does not move forward during
greater than the squat. the squat, it travels straight down.
15. Do not let the squat just sink, but pull yourself
Our presumption is that those who counsel against the down with your hip flexors.
squat are either just repeating nonsense they have heard
16. Do not let the lumbar curve surrender as you
in the media or at the gym, or in their clinical practice they settle in to the bottom.
have encountered people who have injured themselves
17. Stop when the fold of the hip is below the knees
squatting incorrectly. break parallel with the thigh.
18. Squeeze glutes and hamstrings and rise without
It is entirely possible to injure yourself squatting incorrectly, any leaning forward or shifting of balance.
but it is also exceedingly easy to bring the squat to a level
19. Return on the exact same path as you descended.
of safety matched by walking.
20. Use every bit of musculature you can; there is no
part of the body uninvolved.
On the athletic front, the squat is the quintessential hip
extension exercise, and hip extension is the foundation 21. On rising, without moving the feet, exert pressure
to the outside of your feet as though you were
of all good human movement. Powerful, controlled
trying to separate the ground beneath you.
hip extension is necessary and nearly sufficient for elite
athleticism. Necessary in that without powerful, controlled 22. At the top of the stroke, stand as tall as you
possibly can.
hip extension you are not functioning anywhere near your
potential. Sufficient in the sense that everyone we have
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met with the capacity to explosively open the hip could deficient and fast multiple reps are possible. Our favorite
also run, jump, throw, and punch with impressive force. standard for fast multiple reps would be the Tabata squat
(20 seconds on/10 seconds off repeated 8 times) with
Secondarily, but no less important, the squat is among the weakest of eight intervals being between 18-20 reps.
those exercises eliciting a potent neuroendocrine response. Do not misunderstand-we are looking for 18-20 perfect
This benefit is ample reason for an exercises inclusion in squats in 20 seconds, rest for 10 and repeat seven more
your regimen. times for a total of eight intervals.
The Air Squat The most common faults to look for are surrendering of
All our athletes begin their squatting with the air squat, that the lumbar curve at the bottom, not breaking the parallel
is, without any weight other than body-weight. As a matter plane with the hips, slouching in the chest and shoulders,
of terminology, when we refer to the squat we are talking lifting the heels, and not fully extending the hip at the top.
about an unladen, body-weight only squat. When we wish Do not even think about weighted squats until none of
to refer to a weighted squat we will use the term back squat, these faults belong to you.
overhead squat, or front squat, referring to those distinct
weighted squats. The safety and efficacy of training with A relatively small angle of hip extension, while indicative
the front, back, and overhead squats before the weightless of a beginners or weak squat and caused by weak hips
variant has been mastered retards athletic potential. extensors, is not strictly considered a fault as long as the
lumbar spine is neutral.
When has the squat been mastered? This is a good
question. It is fair to say that the squat is mastered when
both technique and performance are superior. This
suggests that none of the points of performance are
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Causes Of A Bad Squat 4. Inflexibility. Tight hamstrings are a powerful

1. Weak glute/hamstring. The glutes and hams are contributor to slipping into lumbar flexionthe worst
responsible for powerful hip extension, which is the fault of all.
key to the athletic performance universe.
5. Sloppy work, poor focus. This is not going to come
2. Poor engagement, weak control, and no awareness of out right by accident. It takes incredible effort. The
glute and hamstring. The road to powerful, effective hip more you work on the squat, the more awareness you
extension is a three to five year odyssey for most athletes. develop as to its complexity.
3. Resulting attempt to squat with quads. Leg extension

dominance over hip extension is a leading obstacle to
elite performance in athletes.
Figure 1. Common Faults or Anatomy of a Bad Squat.
Not breaking the parallel plane Rolling knees inside feet Dropping head Losing lumbar extension (rounding
the backthis may be the worst)
Dropping the shoulders Heels off the ground Not finishing the squatnot
completing hip extension
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Therapies For Common Faults
Bar Holds: Grab a bar racked higher and closer than

your normal reach at bottom of squat, then settle into
perfect bottom with chest, head, hands, arms, shoulders,
and back higher than usual. Find balance, let go, repeat
closer and higher, etc. This lifts the squat (raises head,
chest, shoulders, and torso) putting more load on heels
and glute/hams. This immediately forces a solid bottom
posture from which you have the opportunity to feel
the forces required to balance in good posture. This is
a reasonable shoulder stretch but not as good as the
overhead squat.
Figure 2. Bar Hold Squat Therapy.
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Box Squatting: Squat to a 10 inch box, rest at bottom

without altering posture, then squeeze and rise without
rocking forward. Keep perfect posture at bottom. This is a
classic bit of technology perfected at the Westside Barbell Club.
Bottom-to-Bottoms: Stay at the bottom and come up

to full extension and quickly return to bottom spending
much more time at bottom than top. For instance sitting
in the bottom for five minutes coming up to full extension
only once every five seconds, i.e. 60 reps. Many will avoid
the bottom like the plague. You want to get down there,
stay down there, and learn to like it.
Figure 3. Bottom-to-Bottoms Squat Therapy.
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Overhead Squats: Hold broom stick at snatch grip width

directly overhead, arms locked. The triangle formed by arms
and stick must stay perfectly perpendicular to the ground
as you squat. This is a good shoulder stretch and lifts the
squat. With weight, this exercise demands good balance
and posture or loads become wildly unmanageable. The
overhead squat is a quick punisher of sloppy technique. If
shoulders are too tight this movement will give an instant
diagnosis. You can move into a doorway and find where
the arms fall and cause the stick to bang into doorway.
Lift the arms, head, chest, back, and hip enough to travel
up and down without hitting the doorway. Over time,
work to move feet closer and closer to doorway without
hitting. The broomstick foundation is critical to learning
the snatchthe worlds fastest lift.
Figure 4. Overhead Squat Therapy.
Table 1. Squat Troubleshooting: Common Faults and Therapies

Faults Causes Therapies
Weak hip extensors, laziness, quad Bottom to bottoms, Bar holds, Box
Not going to parallel (not deep enough)
dominance squatting
Push feet to outside of shoe,
Rolling knees inside feet Weak adductors, cheat to quads deliberately adduct (attempt to stretch
floor apart beneath feet)
Lack of focus, weak upper back, lack of
Dropping head Bar holds, overhead squats
upper back control
Lack of focus, tight hamstrings, cheat for
Losing lumbar extension Bar holds, overhead squats
balance due to weak glute/hams
Lack of focus, weak upper back, lack of
Dropping shoulders Bar holds, overhead squats
upper back control, tight shoulders
Cheat for balance due to weak glute/
Heels off ground Focus, Bar holds
hams
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Air Squat
Maintain the arch in the back
Look straight ahead
Keep weight on heels
Reach the full range of

motion (i.e., below parallel)
Keep the chest high
Keep the midsection tight
The squat is essential to human

movement, a proven performance
enhancer and a gateway
movement to the best exercise in
strength and conditioning.
Front Squat
Bar rests on chest and
shoulders with loose
gripracked
The mechanics are otherwise

like the air squat
The hardest part of the front

squat may be the rack position.
Practice until you can get the
bar and hands in the proper
position. Handstands help. This
one will force shoulder and
wrist flexibility.
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The Overhead Squat
Originally published in August 2005 The overhead squat is to midline control, stability, and balance
what the clean and snatch are to powerunsurpassed.
The overhead squat is the ultimate core exercise, the
heart of the snatch, and peerless in developing effective Ironically, the overhead squat is exceedingly simple yet
athletic movement. universally nettlesome for beginners. There are three
common obstacles to learning the overhead squat.
This functional gem trains for efficient transfer of energy from The first is the scarcity of skilled instructionoutside of
large to small body partsthe essence of sport movement. the weightlifting community most instruction on the
For this reason it is an indispensable tool for developing overhead squat is laughably horribly, wrongdead wrong.
speed and power. The second is a weak squatyou need to have a rock-solid
squat to learn the overhead squat. The third obstacle is
The overhead squat also demands and develops functional starting with too much weightyou have not a snowballs
flexibility, and similarly develops the squat by amplifying chance in hell of learning the overhead squat with a bar.
and cruelly punishing faults in squat posture, movement, You will need to use a length of dowel or plastic PVC pipe;
and stability. use anything over five pounds to learn this move and your
overhead squat will be stillborn.
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The Overhead Squat continued
Learning The Overhead Squat

1. Start only when you have a strong squat and use a dowel or PVC pipe, not a weight. You should be able to maintain
a rock-bottom squat with your back arched, head and eyes forward, and body-weight predominantly on your heels
for several minutes as a prerequisite to the overhead squat. Even a 15 lb. training bar is way too heavy to learn the
overhead squat.
2. Learn locked-arm dislocates or pass-throughs with the dowel. You want to be able to move the dowel nearly 360
degrees starting with the dowel down and at arms length in front of your body, and then move it in a wide arc until
it comes to rest down and behind you without so much as slightly bending your arms at any point in its travel. Start
with a grip wide enough to easily pass through, and then repeatedly bring the hands in closer until passing through
presents a moderate stretch of the shoulders. This is your training grip.
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3. Be able to perform the pass-through at the top, the bottom, and everywhere in between while descending into
the squat. Practice by stopping at several points on the path to the bottom, hold, and gently, slowly, swing the
dowel from front to back, again, with locked arms. At the bottom of each squat, slowly bring the dowel back and
forth moving from front to back.
4. Learn to find the frontal plane with the dowel from every position in the squat. Practice this with your eyes closed.
You want to develop a keen sense of where the frontal plane is located. This is the same drill as step 3 but this
time you are bringing the dowel to a stop in the frontal plane and holding briefly with each pass-through. Have a
training partner check to see if at each stop the dowel is in the frontal plane.
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5. Start the overhead squat by standing tall with the dowel held as high as possible in the frontal plane. You want to
start with the dowel directly overhead, not behind you, or, worse yet, even a little bit in front.
6. Very slowly lower to the bottom of the squat, keeping the dowel in the frontal plane the entire time. Have a training
partner watch from your side to make sure that the dowel does not move forward or backward as you squat to
bottom. Moving slightly behind the frontal plane is acceptable, but forward is dead wrong. If you cannot keep the
dowel from coming forward your grip may be too narrow. The dowel will not stay in the frontal plane automatically;
you will have to pull it back very deliberately as you descend (particularly if your chest comes forward).
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7. Practice the overhead squat regularly and increase load in tiny increments. We can put a 2.5 lb. plate on the dowel, then
a 5, then a 5 and a 2.5, and then a 10. Next use a 15 lb. training bar, but only while maintaining perfect form. There is no
benefit to adding weight if the dowel, and later the bar, cannot be kept in the frontal plane.
With practice, you will be able to bring your hands closer An average of your max back and front squat is an
together and still keep the bar in the frontal plane. Ultimately excellent measure of your core, hip, and leg strength. Your
you can develop enough control and flexibility to descend max overhead squat is an excellent measure of your core
to a rock bottom squat with your feet together and hands stability and control and ultimately your ability to generate
together without the dowel coming forward. Practicing for effective and efficient athletic power.
this is a superb warm-up and cool-down drill and stretch.
Your max overhead squat will always be a fraction of the
The overhead squat develops core control by punishing average of your max back and front squat but, ideally, with
any forward wobble of the load with an enormous and time, they should converge rather than diverge.
instant increase in the moment about the hip and back.
When the bar is held perfectly overhead and still, which Should they diverge, you are developing hip and core
is nearly impossible, the overhead squat does not present strength, but your capacity to efficiently apply power
greater load on the hip or back, but moving too fast, distally is reduced. In athletic pursuits you may be prone
along the wrong line of action, or wiggling can bring even to injury. Should they converge, you are developing useful
the lightest loads down like a house of cards. You have strength and power that can be successfully applied to
two, and only two, safe options for bailing outdumping athletic movements.
the load forward and stepping or falling backward, or
dumping backward and stepping or falling forward. Both The functional application or utility of the overhead squat
are safe and easy. Lateral escapes are not an option. may not be readily apparent, but there are many real-world
occurrences where objects high enough to get under
The difference between your overhead squat and your back are too heavy or not free enough to be jerked or pressed
or front squat is a solid measure of your midline stability and overhead, yet can be elevated by first lowering your hips
control and the precision of your squatting posture and line until your arms can be locked and then squatting upwards.
of action. Improving and developing your overhead squat
will fix faults not visible in the back and front squat. Once developed, the overhead squat is a thing of
beautya masterpiece of expression in control, stability,
As your max overhead, back, and front squat each rise, balance, efficient power, and utility. Get on it.
their relative measure reveals much about your developing
potential for athletic movement.
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A: The torsos angle of inclination above horizontal. As a squat

matures this angle increases. The squat becomes more upright
as the athletes strength and neural connectedness to the
posterior chain increase. Lower angles of inclination are created
in an attempt to cantilever away from a weak posterior chain
and onto the quadriceps. While technically correct, the lower
angle is mechanically disadvantaged, particularly in loaded
variations.
90-A: This is the angle of rotation of the arms, at the shoulders,

past overhead. The lower A is, the greater the rotation, 90-A,
required of the shoulders to keep the bar in the frontal
plane. The larger 90-A is, the wider the grip required to allow
the shoulders to rotate to keep the bar in the frontal plane.
Ultimately the connectedness/strength of the posterior chain
will determine the width of the grip, elevation of the squat, and
degree of rotation of the shoulders. Maturity and quality of the
squat is a determinant of all of the mechanics of the overhead
squat.
g: These lines mark horizontal
f: This line defines the frontal plane. It divides the athletes front
half from back half. In the squat (as with most weightlifting
movements), the athlete endeavors to keep the load in this
plane. If a load deviates substantially from this plane the athlete
has to bring the load back, which in turn pulls the athlete off
balance.
b: This is roughly the position for a back or front squat.
a: This is the position for the overhead squat. With perfect stability,
movement, and alignment this position does not increase the
moment about the hip or back. The difference in an athletes
strength when squatting here, overhead, as opposed to
position b, the back or front squat, is a perfect measure of
instability in the torso, legs, or shoulders, and improper line
of action in the shoulders, hips, or legs, and weak or flawed
posture in the squat.
c: This position has the load behind the frontal plane. It can
actually decrease the moment on the hip and back. As long as
balance is maintained, the position is strong.
d: This is a fatal flaw in the overhead squat. Even slight movement

in this direction greatly increases the moment in the hip and
back. Moving in this direction with even a small load can
collapse the squat like a house of cards.
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Overhead Squat
Grip as wide as needed to
perform a pass-through and
keep the bar in the frontal
plane
Use active shoulders
The mechanics are otherwise

like the air squat
The overhead squat is an

important stretch, perfect for
warm-ups, integral to the snatch
and will expose most functional
inflexibility and any mechanical
deficiency in your squat.
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Shoulder Press, Push Press, Push Jerk

Originally published in January 2003 athletic success. The region of the body from which these
movements emanate, the core, is often referred to as the
Learning the progression of lifts that moves from the power zone. The muscle groups comprising the power
shoulder press, to the push press, zone include the hip flexors, hip
to the push jerk has long been a extensors (glutes and hams), spinal
CrossFit staple. This progression offers erectors, and quadriceps.
the opportunity to acquire some
essential motor recruitment patterns These lifts are enormous aids
found in sport and life (functionality) to developing the power zone.
while greatly improving strength in Additionally, the advanced elements
the power zone and upper body. In of the progression, the push press
terms of power zone and functional and jerk, train for and develop power
recruitment patterns, the push press and speed. Power and speed are
and push jerk have no peer among king in sport performance. Coupling
the other presses like the king of force with velocity is the very essence
upper body lifts, the bench press. of power and speed. Some of our
As the athlete moves from shoulder favorite and most developmental
press, to push press, to push jerk, lifts lack this quality. The push press
the importance of core-to-extremity and jerk are performed explosively
muscle recruitment is learned and that is the hallmark of speed and
reinforced. This concept alone would power training. Finally, mastering this
justify the practice and training of progression gives ideal opportunity
these lifts. Core to extremity muscular to detect and eliminate a postural/
recruitment is foundational to the effective and efficient mechanical fault that plagues more athletes than not
performance of athletic movement. the pelvis chasing the leg during hip flexion. This fault
needs to be searched out and destroyed. The push press
The most common errors in punching, jumping, throwing, performed under great stress is the perfect tool to conjure
and a multitude of other athletic movements typically up this performance wrecker so it can be eliminated.
express themselves as a violation of this concept. Because
good athletic movement begins at the core and radiates
to the extremities, core strength is absolutely essential to
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Shoulder Press, Push Press, Push Jerk continued
Shoulder Press
Set-up: Take bar from supports or clean
to racked position. The bar sits on the
shoulders with the grip slightly wider than
shoulder width. The elbows are below
and in front of bar. Stance is approximately
hip width.
Press: Press the bar to a position directly

overhead. Head must accommodate
the bar.
Push Press Drive: With no pause at the bottom of the dip, the hips
Set-up: The set-up is the same as the shoulder press. and legs are forcefully extended.
Dip: Initiate the dip by bending the hips and knees Press: As the hips and legs complete extension, the
while keeping the torso upright. The dip will be only a shoulders and arms forcefully press the bar overhead
couple of inches. until the arms are fully extended.
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Push Jerk Press under: This time instead of just pressing,

you press and dip a second time simultaneously,
Set-up: The set-up is the same as for the shoulder press
catching the bar in a partial squat with the arms fully
and push press.
extended overhead.
Dip: The dip is identical to the push press
F inish: Stand to fully erect with bar directly overhead,
Drive: The drive is identical to the push press identical to terminal position in push press and
shoulder press.
The muted hip, where the pelvis chases the femur, in the dip phase.
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The Role Of The Abs In The Overhead Lifts In effect the hip is increasingly recruited through the
Athletically, the abdominals primary role is midline progression of lifts to assist the arms and shoulders in
stabilization, not trunk flexion. They are critical to raising loads overhead. After mastering the push jerk you
swimming, running, cycling, and jumping, but never is will find that it will unconsciously displace the push press
their stabilizing role more critical than when attempting as your method of choice when going overhead.
to drive loads overhead, and, of course, the heavier the
load, the more critical the abs role becomes. We train our The second dip on the push jerk will become lower and
athletes to think of every exercise as an ab exercise but lower as you both master the technique and increase
in the overhead lifts it is absolutely essential to do so. It is the load. At some point in your development, the loads
easy to see when an athlete is not sufficiently engaging will become so substantial that the upper body cannot
the abs in an overhead pressthe body arches so as contribute but a fraction to the movement at which point
to push the hips, pelvis, and stomach ahead of the bar. the catch becomes very low and an increasing amount of
Constant vigilance is required of every lifter to prevent and the lift is accomplished by the overhead squat.
correct this postural deformation.
On both the push press and jerk the dip is critical to the
Summary entire movement. The stomach is held very tightly and
From shoulder press to push jerk the movements become the resultant turn around from dip to drive is sudden,
increasingly more athletic, functional, and suited to explosive, and violent.
heavier loads. The progression also increasingly relies on
the power zone. In the shoulder press, the power zone Try This
is used for stabilization only. In the push press the power Start with 95 lb. and push press or push jerk 15 straight
zone provides not only stability, but also the primary repetitions, rest 30 seconds, and repeat for total of five sets
impetus in both the dip and drive. In the push jerk the of 15 repetitions each. Go up in weight only when you can
power zone is called on for the dip, drive, second dip, and complete all five sets with only 30 seconds rest between
squat. The role of the hip is increased in each exercise. each and do not pause in any set.
With the push press you will be able to drive overhead as Repetition one: shoulder press, repetition two: push press,
much as 30 percent more weight than with the shoulder repetition three: push jerk. Repeat until shoulder press is
press. The push jerk will allow you to drive as much as 30 impossible then continue until push press is impossible
percent more overhead than you would with the push then five more push jerks. Start with 95 lb. and go up only
press. when the total repetitions exceed 30.
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The Deadlift
Originally published in August 2003 the athlete again find as useful a tool for improving general
physical ability.
The deadlift is unrivaled in its simplicity and impact while
unique in its capacity for increasing head to toe strength. The deadlifts primal functionality, whole-body nature, and
mechanical advantage with large loads suggest its strong
Regardless of whether your fitness goals are to rev up neuroendocrine impact, and for most athletes the deadlift
your metabolism, increase strength or lean body mass, delivers such a quick boost in general strength and sense of
decrease body fat, rehabilitate your back, improve athletic power that its benefits are easily understood.
performance, or maintain functional independence as a
senior, the deadlift is a marked shortcut to that end. If you want to get stronger, improve your deadlift. Driving
your deadlift up can nudge your other lifts upward,
To the detriment of millions, the deadlift is infrequently especially the Olympic lifts.
used and seldom seen either by most of the exercising
public and/or, believe it or not, by athletes. Fear of the deadlift abounds, but like fear of the squat, it is
groundless. No exercise or regimen will protect the back
from the potential injuries of sport and life or the certain
ravages of time like the deadlift (See the inset Doc & Coach).
The deadlift keeps company
with standing, running, jumping, We recommend deadlifting at near max loads once per
week or so and maybe one other time at loads that would
and throwing for functionality
be insignificant at low reps. Be patient and learn to celebrate
but imparts quick and
small infrequent bests.
prominent athletic advantage
like no other exercise. Major benchmarks would certainly include body-weight,
twice body-weight, and three times body-weight
deadlifts representing beginning, good, and great
It might be that the deadlifts name has scared away the deadlifts respectively.
masses; its older name, the healthlift, was a better choice
for this perfect movement. For us, the guiding principles of proper technique rest
on three pillars: orthopedic safety, functionality, and
In its most advanced application the deadlift is prerequisite mechanical advantage. Concerns for orthopedic stresses
to, and a component of, the worlds fastest lift, the snatch, and limited functionality are behind our rejection of wider
and the worlds most powerful lift, the clean; but it is also, than hip to shoulder width stances. While acknowledging
quite simply, no more than the safe and sound approach by the remarkable achievements of many powerlifters with
which any object should be lifted from the ground. the super wide deadlift stance we feel that its limited
functionality (we cannot safely, walk, clean, or snatch from
The deadlift, being no more than picking a thing off the out there) and the increased resultant forces on the hip
ground, keeps company with standing, running, jumping, from wider stances warrant only infrequent and moderate
and throwing for functionality but imparts quick and to light exposures to wider stances.
prominent athletic advantage like no other exercise. Not
until the clean, snatch, and squat are well developed will
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The Deadlift continued
Experiment and work regularly with alternate, parallel,

and hook grips. Explore carefully and cautiously variances
in stance, grip width, and even plate diametereach
variant uniquely stresses the margins of an all-important
functional movement. This is an effective path to increased
hip capacity.
Consider each of the following cues to a sound deadlift.

Many motivate identical behaviors, yet each of us responds
differently to different cues.
Natural stance with feet under hips

Mixed Grip
Symmetrical grip whether parallel, hook, or alternate
Hands placed where arms will not interfere with legs

while pulling from the ground
Bar above juncture of little toe and foot
Shoulders slightly forward of bar
Inside of elbows facing one another
Chest up and inflated
Abs tight
Arms locked and not pulling

Parallel Grip
The deadlift.
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Shoulders pinned back and down
Lats and triceps contracted and pressing against one

another
Keep your weight on your heels
Bar stays close to legs and essentially travels straight

up and down
Torsos angle of inclination remains constant while

bar is below the knee
Head straight ahead
Shoulders and hips rise at same rate when bar is

below the knee
Arms remain perpendicular to ground until lockout
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Doc and Coach
(Transcript of actual conversation)
Doc: Many of my patients shouldnt be doing the deadlift.
Coach: Which ones are those, Doc?
Doc: Many are elderly, marginally ambulatory, and frail/feeble and osteoporotic.
Coach: Doc, would you let such a patient, lets say an old woman, walk to the store to get cat food?Doc:
Sure, if the walk werent too far, Id endorse it.
Coach: All right, suppose after walking home she came up to the front door and realized that her keys were in her
pocket. Is she medically cleared to set the bag down, get her keys out of her pocket, unlock the door, pick
the bag back up, and go in?
Doc: Of course, thats essential activity.
Coach: As I see it, the only difference between us is that I want to show her how to do this essential activity safely
and soundly and you dont.
Doc: I see where youre going. Good point.
Coach: Doc, we havent scratched the surface.
Deadlift
Look straight ahead
Keep the back arched
Arms do not pull, they are

just straps
Bar travels along legs
Push through the heels
The deadlift, like the squat, is

essential functional movement
and carries a potent hormonal
punch. This is core training like
no other.
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Sumo Deadlift High Pull

Start on ground
Wide, sumo stance
Take narrow grip on bar
Look straight ahead
Keep back arched
Pull with hips and legs only until both are at

full extension
Aggressively open hip fully
Powerfully shrug
Immediately pull with arms continuing the

upward travel of the bar
Keep the elbows as far above your hands as

possible
Bring the bar right up under the chin briefly
Lower to hang
Lower to ground
For range of motion, line of action, and length

and speed of action, the sumo deadlift high pull
is a great conjugate to the thruster. At low loads
this is our favorite substitute for Concept2 rowing.
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Medicine-Ball Cleans
Originally published in September 2004 complexity. Ironically, but not surprisingly, the technical
complexity of the quick lifts exactly contain the seeds
The clean and jerk and the snatch, the Olympic lifts, present of their worth. That is, they simultaneously demand and
the toughest learning challenge in all of weight training. develop strength, power, speed, flexibility, coordination,
Absent these lifts, there are no complex movements found agility, balance, and accuracy.
in the weight room. By contrast, the average collegiate
gymnast has learned hundreds of movements at least as When examining the reasons offered for not teaching the
complex, difficult, and nuanced as the clean or snatch. In Olympic lifts we cannot help but suspect that the lifts
large part because most weight training is exceedingly detractors have no first hand (real) experience with them.
simple, learning the Olympic lifts is for too many athletes a We want to see someone, anyone, do a technically sound
shock of frustration and incompetence. clean or snatch at any weight and then offer a rationale
for the movements restricted applicability. Were they
Sadly, many coaches, trainers, and athletes have avoided dangerous or inappropriate for any particular population,
these movements precisely because of their technical
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Medicine-Ball Cleans continued
Medicine-Ball Clean
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we would find coaches intimate with the lifts articulating The Dynamax medicine ball is a soft, large, pillowy ball that
the nature of their inappropriateness. We do not. ranges in weight from four to 28 lb. available in two-lb.
increments to 20 lb. It is nonthreatening, even friendly.
At CrossFit, everyone learns the Olympic liftsthat is
right, everyone. Working with Dynamax balls we introduce the starting
position and posture of the deadlift, then the lift itself.
We review here the bad rap hung on the Olympic lifts In a matter of minutes we then shift our efforts to front
because we have made exciting progress working past squatting with the ball. After a little practice with the
the common misconceptions and fears surrounding squat we move to the clean. (A similar approach is used to
their introduction, execution, and applicability to general teach the shoulder press, push press, and push jerk.)
populations. The medicine-ball clean has been integral to
our successes.
Medicine-Ball Clean and Jerk: Common Faults and Corrections
Heels up Back rounded Head down
Corrected starting position: heels Arms bent Pulling too high

down, head up, back arched
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Common Faults and Corrections, (contd)
No hip extension No shrug Curling the ball
Corrections: Arms locked, full Low slow elbows in catch Correction:

extension, shrug, not pulling too Catch with elbows high
high, ball kept close to body
Arms bent overhead Arms not straight overhead Corrected overhead position
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The clean is then reduced to pop the hip and dropcatch the ball, losing back extension, looking down, catching
it in a squat and it is done. The devil is in the details, but high then squatting, slow dropping under, slow elbows,
the group is cleaning in five minutes. It is a legitimate, all the faults are there.
functional clean. This clean may in fact have clearer
application, than cleaning with a bar, to heaving a bag of With several weeks practice, a group will go from spastic
cement into a pick-up or hucking up a toddler to put in a to a precision medicine-ball drill team in perfect sync. In
car seat. fact, that is how we conduct the training effort.
The faults universal to lifting initiates are all there in as We put the athletes in a small circle, put the best clean
plain sight with the ball as with the bar. Any subtleties of available in the center as leader, and ask the athletes to
matured and modern bar technique not possible with mirror the center. Screw-ups are clearly evident by being
the ball are not immediate concerns, and their absence is in postures or positions out of sync. Attention is riveted
We review here the bad rap hung on the Olympic lifts because
we have made exciting progress working past the common
misconceptions and fears surrounding their introduction,
execution, and applicability to general populations.
The medicine-ball clean has been integral to our successes.
plainly justified by the imparted understanding that this on a good model while duplicating the movement in real
is functional stuff and applicable to all objects we may time. The time required for paralysis through analysis is
desire to heave from ground to chest. wonderfully not there. Thinking becomes doing.
In a group of mixed capacities the newbies get the light Individuals generally impervious to verbal cues become
balls and the veterans get the heavy ones. In 30 rep doses self-correcting of faults made apparent by watching
whoever ends up with the 28 lb. ball is going to get a and comparing to others. It is not uncommon for
workout regardless of his or her abilities. The heavier balls shouts of correction to be lobbed across the circle from
impart a nasty wallop far beyond the same work done participant to participant. The number of coaching cues
with a bar or dumbbell of equal weight; considerable and discussion becomes reduced to the minimum and
additional effort is expended adducting the arms, which essential as the process is turned into a childs game of
is required to pinch the ball and keep it from slipping. follow the leader.
We use the medicine-ball clean in warm-ups and cool- Where this becomes dangerous, bad for the joints,
downs to reinforce the movement and the results are too technical to learn, or any other nonsense routinely
clearly manifest in the number and rate of personal records uttered about weightlifting, we do not know.
we are seeing in bar cleans with all our athletes. Yes, the
benefit transfers to the bar-even for our better lifters!
In the duration of a warm-up there are uncountable

opportunities to weed out bad mechanics. Pulling with
the arms, not finishing hip extension, failing to shrug,
pulling too high, lifting the heels in the first pull, curling
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The Glute-Ham Developer Sit-Up

Originally published in October 2005 that included 21 reps of GHD sit-ups with a full range of
motion, hands reaching back to the floor.
The original CrossFit Santa Cruz had four glute-ham
developers (GHD). They were used for back extensions The workout left Matt sick in the immediate aftermath.
and GHD sit-ups, once more commonly referred to as a This was a surprise for sure but nothing prepared Matt for
roman chair sit-up. what came the following morning: I awoke later without
the slightest ability to sit up. It was as if the six pack was
The GHD sit-up was once a gym staple. In the gym today totally gone, though all ribs remained. The curse had left
only rarely will someone be found doing other than back me merely able to roll over and slither like a snake off
extensions on the GHD. In no small measure the decline of the edge of the bed. From there I had to use my arms in
the GHD or roman chair sit-up coincided with the advent humiliating ways to move about. I avoided being seen. A
of the crunch. The crunch came to fashion on warnings week passed, and I began to revitalize.
and claims in popular media of the traditional sit-ups
destructive impact on the back. The worst was yet to come! In the wake of Matts being
dethroned as King Sit-Up, his abs had swollen and
It was argued that the GHD style sit-ups primary movers distended markedly. This kid looked fat and sunburned
were the hip flexors and not the abs and consequently this where the week before he had been ripped and lily white.
sit-up, and sit-ups like it, were actually not good abdominal As the swelling subsided, his scrotum grew and grew and
exercises. It was further argued that recruiting the hip flexors grew. Matts father, John, is an ER doc, so he was consulted.
to lift the torso was destructive to the lumbar spine. He laughed himself to near seizure.
Once every couple of years we get lucky and find an Before the swelling stopped Matts scrotum had become
exercise physiologist to repeat this message of poor ab the size of a small and very ugly cantaloupe. Why we have
recruitment and lower back destruction standing in front no pictures, we will never understand.
of the GHD apparatus. What we do is ask them to mount
the GHD and perform a set of 30 sit-ups for us while Apparently the fluids that had swollen Matts abs had drained
rehashing the poor recruitment claim. into the inguinal canal and filled the scrotum. Oh, and
apparently GHD sit-ups recruit the abs. Matt is convinced.
The fun comes the following day when the report comes
back from the exercise scientist that they are almost The lesson we have drawn from the GHD sit-up is that in
too sore to sit upright. Laughing, walking, standing, and spite of the primacy of hip flexors over trunk flexors, or the
moving are all excruciating. Where are they hit? The abs. abs, in this sit-up it recruits the abs powerfully in two ways.
First, the movement takes the trunk from extension to
Our favorite story along these same lines comes from Matt flexion, albeit with negligible load. (No crunch can match
Weaver, arguably the worlds fastest human being. On top this range of motion.) Second, the role of the abs in this
of being known for hitting 85 mph on a bike, Matt was sit-up is powerful and largely isometrici.e., they stabilize
crowned King Sit-Up in high school for completing 100 the torso from undue extension.
perfect-form bodyslapping sit-ups in one minute. In one
of his earlier visits to CrossFit Santa Cruz he found himself This second point is consistent with our belief that the most
in a multi-station circuit with a group of CrossFit veterans powerful, functional, and developmental contractions
of the trunk are isometric, not isokinetic. Our favorite ab
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The Glute-Ham Developer Sit-up continued
exercises are predominantly stabilization or isometric What is happening is that the upper back makes solid
exercises. The GHD sit-up, the L-sit, and the overhead contact with the ground under the upper abs and so they
squat share this stabilization role. The lack of trunk flexion can flex the trunk and fulcrum off the contact point. As
in these moves hides their potency from the uninitiated. the sit-up continues, the middle part of the abs flex the
torso but the lumbar curve surrenders without finding
Our experience with athletes and static hip flexion work resistance and at full middle rectus contraction the spine is
like the L-sit and more dynamic exercises like the GHD neutral and not flexed. The contraction occurred with no
sit-up have led us to several conclusions: real load; the belly and back just sank closer to the ground.
This stalls the sit-up but the pelvis and low back have
The hip flexors purchase and strength suggest their solid contact with the ground so the hip flexors complete
importance to functional movement. One expert the movement. The natural, biphasic, one-two count of
calculated that they are capable of generating many
times the force that the abs can. To think that muscles
with that much mechanical advantage should not be
used to that advantage is ridiculous.
Midline stability, control of the
major body axis, is a CrossFit
Most modern athletes are hip flexion weak and it constant.
affects most performance.
Weak hip flexors assure weak absespecially

-Coach Glassman
weak lower absand no amount of crunches can
compensate. (It seems that every gym has an abs class
instructor who has a prominent lower abdominal
the military sit-up is a repeat of upper abs throwing the
pooch. Ask her to hold one knee up while standing
movement to the hip flexors where they complete the
on the other leg and to resist your pushing the knee
movement. Upper abs, hip flexors. Upper abs, hip flexors.
downward with a couple of fingers. It is easy to push
No effective middle ab work.
the knee down, and it should not be).
Without static contraction/stabilization exercises, This deficiency of middle ab work, and consequently
the abs never learn to perform their most critical, strength in the middle rectus, and the violence of the toss
functional, rolemidline stabilization. from upper to lower abs may have presented unhealthy
wear and tear on the lumbar spine. This understanding
What about the danger to the lower back purported to came, in part, from some brilliant work by Koch, Blom, and
be induced by strong hip flexor work? We have neither Jacob in producing the AbMat.
induced nor seen this damage. We do however have
some hunches as to how this might have occurred in Second, in watching people perform sit-ups on the GHD
communities where roman chair sit-ups and traditional we note that very few employ the full complement of hip
military PT sit-ups were in wide acceptance. flexors in sitting up. The hip flexors include the iliopsoas
and rectus femoris. The iliopsoas originates at the lumbar
First, in military and law enforcement PT where the sit-up spine and attaches to the femur. In the sit-up it pulls the
was king, it was and is essentially a biphasic movement. athlete to seated by the lumbar spine, potentially creating
With feet anchored and knees bent, this sit-up comes up nettlesome shear forces on the spine. Rectus femoris is
with a slight pause in the middle of the action. Look at video the top piece of the quadriceps and it both extends the
of someone doing these sit-ups and you will see the pause. leg and flexes the hip. Rectus femoris originates at the
pelvis and attaches to the patella via the patellar tendon.
In the sit-up rectus femoris pulls the athlete to seated
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The Glute-Ham Developer Sit-up continued
from both the pelvis and the iliac spine. The activation of
rectus femoris during the GHD sit-up does two important
things. First, it adds significant force to the movement. The
acceleration of the torso to upright is so forceful when
rectus femoris is engaged that our trainers can detect its
use or lack of participation from their peripheral vision.
What it adds to the movement is obvious in speed and
acceleration of the torso. Second, rectus femoris reduces
the shear force on the lumbar vertebrae by pulling from
the pelvis and iliac spine instead of the lumbar spine.
When coaching the GHD sit-up, we cue for the athlete to

sharply extend the legs while coming up. The difference
is obvious to everyone watching when rectus femoris
kicks in. Those who have identified the GHD sit-up and
other feet-anchored sit-ups as a source of low-back pain
seem to always pull with the iliopsoas alone and never
use rectus femoris. Those who have had problems with
low back pain from GHD or roman chair sit-ups will find
considerable relief by training to use the full complement
of hip flexors in performing sit-ups.
Third, all too often communities that have held the sit-up
in high regard have typically neglected hip extension
work. Military and police physical training has historically
been enamored of the sit-up. It is one of the yard sticks
by which police and military fitness is traditionally
measured. In most of these programs there are no squats,
no deadlifts, no good mornings, no stiff-legged deadlifts,
and no back or hip extension exercises. The posterior
chain in these communities typically sees no work other
than running or perhaps burpees. What this imbalance of
regular hip flexion exercises with little hip extension and horizontal.) If our athlete is afflicted with a core as weak
no full-range hip extension portends for injury we do not as the Stanford coachs, we start him on the AbMat and
know. The imbalance cannot be a good thing, however. reintroduce the GHD sit-up at a later datewhen more
Regardless, we see our back and hip extension drills on rudimentary strength has been developed.
the GHD to be indispensable to lower back health.
We also caution against unbridled bouts on the GHD for
We start newcomers out on the GHD sit-up by spotting newcomers to avoid the Matt Weaver cantaloupe syndrome
to make sure that they can come down to parallel described above. This is a potent exercise and it has sidelined
without collapsing. (Last year, and very briefly, we trained dozens of strong athletes for a few days to a week.
a Stanford University coach who made a huge point of
sharing his focus on core training on the Swiss ball. When
This video demonstrates the foundational movements of
we got him on the GHD, he fell back off of the horizon
the GHD.
and could not get up. He had to be deadlifted back to
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Nine Foundational Movements Summary

Effective coaching can be measured as a trainers Teaching requires knowing the necessary points of
capacity in six areas: teaching, seeing, correcting, group performance for proper execution, including set-up and
management, presence and attitude, and demonstration finish positions. Seeing builds on this knowledge by
(see Developing Virtuosity in Coaching article). This requiring the trainer to assess these points of performance
section helps participants learn fundamentals of the (and deviation of them) in real time. Correcting is the
first three: teaching, seeing, and correcting the nine ability to improve a clients mechanics to better adhere to
foundational movements of the Level 1 Certificate Course. the points of performance.
The nine foundational movements of the Level 1 Course are: Each movement has at least two sections: 1) Points of
Air squat Performance; and 2) Common Faults and Corrections.
Where applicable, some movements also have a third
Front squat
section: 3) Teaching Progression. These progressions break
Overhead squat complex movements down into simple doable steps, that
Shoulder press focus on developing the primary points of performance in
Push press the full movement.
Push jerk
This section is not meant to serve as an exhaustive
Deadlift
resource of all the knowledge, teaching progressions, or
Sumo deadlift high pull possible corrections when coaching movements. Rather,
Medicine-ball clean it is an introductory guide that is comprehensive enough
to assist new trainers in their development.
Stick to the basics and when you feel youve mastered them its
time to start all over again, begin anewagain with the basics
this time paying closer attention.
-Coach Glassman
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Nine Foundational Movements Summary continued
AIR SQUAT
The air squat is the cornerstone movement of CrossFit and is foundational to the front squat and overhead squat.
The air squat raises ones center of mass from a seated to standing position.
1. POINTS OF PERFORMANCE FixGive a tactile cue to push the hips back and down.
Set-up: FixBlock the knees forward travel of the hand at the
The stance is with the heels at shoulder width initial portion of the descent.
Full extension at hips and knees FAULTKnees not tracking in line with toes, which
Weight on heels usually happens with them rolling inside the feet.
Keep the chest up and brace the abdominals to maintain FixCue Push your knees out or Spread the ground
a neutral spine apart with your feet.
FixUse a target on the outside of the knee for the athlete to
Execution: reach.
Hips travel back and down
FAULTTrain wreck squat: Inability to maintain lumbar
Bottom of squat is when the hip crease is below the top of
curve, keep weight on the heels, keep the knees
the kneecap (below parallel)
tracking in line with the feet, and get to depth all at the
Knees stay in line with the feet same time.
Head position is neutral FixSquat Therapy: Set up the athlete facing a wall or
racked bar with a 10-inch box under their hips. Set them
Finish: up in the proper stance, with heels to the box, chest close
Return to full extension at the hips and knees to to wall. Have them squat to the box slowly, maintaining
complete the movement control and weight in the heels.
FAULTImmature squat: Lumbar curve is maintained,

2. COMMON FAULTS AND CORRECTIONS full depth is reached, and heels are in contact with
FAULTLoss of a neutral spine, by flexing the lumbar the ground, but the athlete has to cantilever forward
curve. excessively onto the quads to maintain balance.
FixCue the athlete to lift the chest. FixSquat Therapy: See above.
FixHave the athlete raise their arms as they descend to

the bottom of the squat.
FAULTWeight in, or shifting, to toes.

FixExaggerate weight in the heels by floating the toes
slightly throughout the entire movement.
FixGive a tactile cue to push the hips back and down
FAULTNot going low enough.

FixCue Lower! and do not relent.
FixSquat to a 10-inch box or medicine ball to develop
awareness of depth.
FAULTImproper line of action: knees move excessively

forward so that weight is on the toes.
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FRONT SQUAT
The points of performance, common faults and corrections carry over from the air squat. The new element in the
front squat is a load added in the front rack position.
1. POINTS OF PERFORMANCE 2. COMMON FAULTS AND CORRECTIONS

Set-up: All faults and corrections from the air squat apply to this
Stance is with the heels at shoulder width movement, plus the following:
Full extension at hips and knees FAULTImproper rack position where the bar is not in
Bar racked on the shoulders (create a shelf with the contact with the torso.
shoulders for bar to sit on), hands outside shoulders, loose FixCue elbows high and rest the bar on the fingertips.
fingertip grip
FixManually adjust the rack position.
Elbows high, upper arm parallel to the ground
Keep the chest up and brace the abdominals to maintain FAULTElbows drop during the squat.
a neutral spine FixCue elbows up! and to lift the chest.
Execution: FixPlace a hand or arm under the athletes elbows to help

keep them lifted.
Knees stay in line with the feet
Head position is neutral
Keep the bar racked properly (elbows high) throughout
the movement
Finish:
Return to full extension at the hips and knees to
complete the movement
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OVERHEAD SQUAT
The points of performance, common faults and corrections carry over from the air squat. The new element in the
overhead squat is a load added in the overhead position.

Set-up: All faults and corrections from the air squat apply to this
The stance is with the heels at shoulder width movement, plus the following:
Full extension at hips and knees FAULTInactive overhead position, either with flexed
Bar held overhead, in the frontal plane, with a wide grip elbows and/or inactive shoulders.
Active shoulders (armpits forward and shoulders push up FixCue athlete to press the bar up.
into the bar) FixUse a tactile cue to push the elbows straight,
Elbows locked shoulders up, and armpits forward.
Weight on heels
FAULTBar moves forward of the frontal plane.
Keep the chest up and brace the abdominals to maintain
FixCue the athlete to press the bar up and pull it back to
a neutral spine
overhead or slightly behind the frontal plane.
Execution:
Maintain constant upward pressure and active shoulders
to support the load
Bar remains in the frontal plane or slightly behind
Knees stay in line with the feet
Head position is neutral
Finish:
Return to full extension at the hips and knees with the
bar held overhead in the frontal plane to complete the
movement
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SHOULDER PRESS
The shoulder press is foundational to all the overhead lifts. The key elements of the execution of this lift are
maintaining a neutral spine, moving the bar in a straight path, and using the correct overhead position.

Set-up: FAULTLeaning back with the ribs sticking out.
Stance is with the heels at hip width FixHave the athlete tighten the abdominals by pulling
the rib cage down (be sure to check the overhead
Hands just outside the shoulders
position again after this fix).
Bar resting on the rack or shelf created by the shoulders
Elbows in front of bar; elbows are lower than in the front FAULTBar finishes forward of frontal plane.
squat, but not behind the bar FixPress up and pull back on the bar as it travels to
Keep the chest up and brace the abdominals to maintain overhead.
a neutral spine
FAULTShoulders are not active or bent elbows.
Closed grip, with thumbs around the bar
FixCue press up! and use a tactile cue to lock the
Execution: elbows and push the shoulders up.
The action is to: press FAULTBar arcs out around the face in an improper bar
Retract the head (head accommodates the bar), and press path.
the bar overhead, finishing with locked arms FixPull head back out of the way of the bar.
The head can return to its neutral position once the bar FixCheck that elbows are not too low in the set-up.
has passed
FixBlock the forward travel of the object (e.g., with
Finish: another PVC).
The movement finishes with the bar locked out overhead
in the frontal plane with active shoulders, and hips and
knees at full extension
To return the bar, push the elbows forward and retract the
face until the bar is re-racked.
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PUSH PRESS
The push press builds on the shoulder press. The set-up, bar path, neutral midline, and overhead position are the
same as the shoulder press. Unique to the push press is a vertical dip and a drive of the hips that adds velocity to
the movement.

Set-up: All faults and corrections from the shoulder press apply
Stance is with the heels at hip width to this movement, plus the following:
Hands just outside the shoulders FAULTForward inclination of the chest.
Bar resting on the rack or shelf created by the FixHave athlete hold in the dip position and then
shoulders manually adjust them to an upright torso.
Elbows in front of bar; elbows are lower than in the front FixCue a shallower dip.
squat, but not behind the bar
FixCue knees forward more.
Keep the chest up and brace the abdominals to maintain
a neutral spine FixStand in front of athlete to prevent the chest from
coming forward.
FixDip Therapy: Stand with back against a wall, with
Execution: hips and shoulder blades touching the wall (heels slightly
away); then dip and drive, keeping hips and shoulders in
The sequence of action is to: dip, drive, press contact with wall.
Dip: perform a shallow dip (flexion) of the hips, where the
knees push forward slightly, the hips go back slightly, and FAULTMuted hip.
the chest stays upright FixUse a tactile cue to help the athlete create flexion of
Drive: extend the hip rapidly and fully the hip in the dip.
Press: retract the head, press the bar to overhead, with FAULTPressing early: press begins before the hip
locked arms
extends.
Finish: FixTake the athlete back in the teaching progression
performing two dip-drives before adding the press.
The movement finishes with the bar locked out overhead
in the frontal plane with active shoulders, and hips and
FAULTPausing at the bottom of the dip.
knees at full extension
FixUse a verbal cue with inflection to speed the athlete
up.
3. TEACHING PROGRESSION (WITH THE DOWEL/PVC)

1. Dip
2. Dip-drive, slow
3. Dip-drive, fast
4. Full push press
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PUSH JERK
The push jerk builds on both the shoulder press and push press. The set-up, bar path, neutral midline, and overhead
position are the same, as are the dip and drive. Unique to the push jerk is the press under the bar. After the hip comes to full
extension, the athlete presses against the bar and receives the lift in a partial overhead squat before standing to finish the lift.
1. POINTS OF PERFORMANCE 2. COMMON FAULTS AND CORRECTION

Set-up: All faults and corrections from the shoulder press and
Stance is with the heels at hip width push press apply to this movement, plus the following:
Hands just outside the shoulders FAULTLack of full hip extension.
Bar resting on the rack or shelf created by the FixCue: Jump higher.
shoulders FixPlace your hand at the top of the athletes head when
Elbows in front of bar; elbows are lower than in the front fully standing; keep it at that height and then
squat, but not behind the bar ask the athlete to hit your hand during the drive.
Keep the chest up and brace the abdominals to maintain FixTake the athlete back to steps 1-3 of the teaching
a neutral spine progression. Focus on reaching hip extension before
moving onto the next step.
FAULTPoor active overhead position (particularly
Execution: when receiving the bar).
The sequence of action is to: dip, drive, press under, stand FixCue the athlete to press up on the bar.
Dip: perform a shallow dip (flexion) of the hips, where the
knees push forward slightly, the hips go back slightly, and FAULTNot standing up with the bar before re-racking
the chest stays upright it on the shoulders.
Drive: extend the hip rapidly and fully FixCue the athlete to keep the bar overhead until the
legs are straight.
Press under: Retreat the hip downward and drive the body
under the bar, while rapidly pressing the bar overhead FAULTLanding too wide.
Receive the bar with arms locked out overhead (the torso FixExaggerate the correction and cue the athlete to do
does not have to be vertical here) the movement without the feet moving from under the
hips.
Stand to full extension with the bar locked out overhead
FixBlock the feet with tape or chalk on the floor so they
Finish: cannot go too wide.
The movement finishes with the bar locked out overhead in the
frontal plane with active shoulders, and hips and knees at full 3. TEACHING PROGRESSION (STEPS #1-3 WITHOUT
extension. THE DOWEL/PVC; STEP #4 WITH THE DOWEL/PVC)
1. Jump and land with hands at sides. Stick the landing
before standing.
2. Jump and land with hands at shoulders throughout the
move. Stick the landing before standing.
3. Jump with hands at shoulders and extend them
overhead after the hip opens and just before landing.
Stick the landing before standing with arms overhead.
4. With the dowel/PVC in hands, complete the full push jerk.
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DEADLIFT
The deadlift is foundational to all the pulling lifts, and the key elements of execution are maintaining a neutral
midline and keeping the object close to the frontal plane.

Set-up: FAULTLoss of lumbar curve by flexing the spine.
Stance is with the heels between hip width and shoulder FixAbort and decrease the load to where the lumbar
width curve can be maintained.
Weight in heels FixAt a lower weight, cue to the athlete to lift the chest
Keep the chest up and brace the abdominals to maintain and do not relent.
a neutral spine
FAULTWeight on, or shifting, to toes.
Shoulders over or slightly in front of the bar
FixHave athlete settle into the heels and pull hips back.
Bar in contact with the shins Have them focus on driving through heels.
Arms straight
FAULTShoulders behind bar on set-up.
Symmetrical grip outside the knees, just wide enough to
FixRaise hips to move the shoulders over, or slightly in
not interfere with knees
front of, the bar.
Head neutral or looking on the horizon
FAULTBar collides with knees on the descent.
Execution: FixCue the athlete to initiate the return by pushing the
Drive through the heels hips back and delaying the knee bend.
Extend legs while hips and shoulders rise at the same rate
Once the bar passes the knees, the hip opens
FAULTBar loses contact with legs.
FixCue Pull the bar in to your legs the whole time.
Bar maintains contact with the legs the entire time
On return to the floor, push hips back while the shoulders FAULTHips rise before the chest (stiff-legged deadlift).
move forward, delaying the knee bend FixCue to lift your chest more aggressively.
Once bar descends below the knees and the torso angle FixGive a tactile cue at their hips and shoulders to have
is set, bend the knees to return the bar to the set-up them lift in unison.
position
FAULTShoulders rise without the hips. Bar travels
Finish: around the knees instead of straight up.
The movement finishes with the bar lifted to full extension FixCue the athlete to push the knees back as your chest
of the hips and knees rises.
FixBe sure the athlete is set up correctly and that the hips
are not too low.
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SUMO DEADLIFT HIGH PULL

The sumo deadlift high pull builds on the deadlift, but uses a wider stance and a narrower grip. The sumo deadlift
high pull also adds velocity and range of motion. This movement is a good example of a core-to-extremity
movement, where the power is generated by the hips and legs and then handed off to the upper body.

Set-up: All faults and corrections from the deadlift apply to this
Stance is with the heels wider than shoulder width, but movement, plus the following:
not so wide that the knees roll inside the feet
FAULTPulling early: the hips are not completely open
Weight in heels
before the shrug or arm bends.
Keep the chest up and brace the abdominals to maintain FixTake the athlete back in the teaching progression to
a neutral spine work the deadlift-shrug at a speed where the timing is
Shoulders over or slightly in front of the bar correct. Once the deadlift-shrug is correct at speed, try
Bar in contact with the shins two deadlift-shrugs for every one full sumo deadlift high
pull.
Arms straight
Symmetrical grip inside the knees FAULTAthlete pulls with the elbows low and inside.
FixCue: Elbows high!
Execution:
The sequence of action is to: deadlift, shrug, pull FAULTThe athlete moves too slow segmenting the
Drive through the heels movement.
Extend legs while hips and shoulders rise at the same rate FixCue Faster!
Once the bar passes the knees, the hip opens FAULTIncorrect descent (hips flex before the arms
Shrug, with straight arms release).
Arms follow through by pulling the bar below the chin FixSlow down the movement practicing the return in a
with the elbows high and outside. segmented fashion, before re-introducing speed.
Return the bar down fluidly in the reverse sequence: arms, FAULTShoulders rolling forward during the pull.
then shoulders, then hips, then knees, back to the set-up
position FixCorrect the position with a dowel/PVC in the set-up or
at the top of the pull.
Finish: FixWiden the grip and/or reduce the range of motion to
The movement finishes with the knees and hips at full where the shoulders remain in the proper position.
extension and the bar pulled to the chin with the elbows
high and outside.
3. TEACHING PROGRESSION (WITH THE DOWEL/PVC)
1. Sumo deadlift
2. Sumo deadlift shrug, slow
3. Sumo deadlift shrug, fast
4. Full sumo deadlift high pull
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MEDICINE-BALL CLEAN
The medicine-ball clean builds on the deadlift and the sumo deadlift high pull. Unique to the medicine-ball clean is
the pull-under, which allows the athlete to bring the object to a position of support (the front rack position).
1. POINTS OF PERFORMANCE FixPlace your hand at the top of the athletes head while
he/she is standing tall. Have the athlete do a medicine-ball
Set-up: clean being sure to hit your hand during the drive before
Stance is with the heels at shoulder width or slightly wider pulling into the front squat.
Weight in heels
FAULTCurling the ball.
Keep the chest up and brace the abdominals to maintain FixStand in front of the athlete to block them from
a neutral spine curling (can also use a wall).
Shoulders over the ball FixRequire the athlete to have the laces (or any markings)
Ball on the floor in between the legs with clearance for the arms of the ball remain facing out for the entire movement.
Arms straight, palms on the outside of the ball with
fingertips pointing down FAULTCollapsing in the receiving position.
FixTake the athlete back to the teaching progression
Head can be up, with eyes on the horizon
practicing the pull-under with sound front squat mechanics.
Execution: FixCue the athlete to lift the chest in the front squat.
The sequence of action is to: deadlift, shrug, pull-under, stand
FAULTReceiving too high.
Drive through the heels
FixTake athlete back to the teaching progression
Extend the hips and legs practicing the pull-under, and have him/her do two pull-
Shrug, with straight arms, pulling the body into a front unders for every one medicine-ball clean.
squat, with the elbows beneath the ball FixHold the ball at the peak of the shrug and let the athlete
Stand to full extension with the ball at the rack position to practice the pull-under without moving the ball higher.
complete the movement
FAULTNo pull-under, by tossing, or flicking the
Finish: medicine ball up.
The movement finishes with the knees and hips at full FixHave the athlete hold the ball without their fingers,
extension with the ball at the rack position using palms or fists only.
FixHold ball at the peak of the shrug and let athlete
practice the pull-under to feel the rotation of the hands.
2. COMMON FAULTS AND CORRECTIONS
All faults and fixes from the deadlift and sumo deadlift FAULTNot standing up before lowering the weight.
high pull apply to this movement, plus the following: FixCue the athlete to keep the ball at the chest until the
legs are straight.
FAULTLack of full hip extension.
FixTake athlete back to the teaching progression, and
3. TEACHING PROGRESSION (WITH THE BALL)
have him/her do two deadlift-shrugs for every one
medicine-ball clean. 1. Deadlift
2. Deadlift-shrug
3. Front squat
4. Pull-under
5. Full medicine-ball clean
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Trainer Guidance Level 1 Training Guide | CrossFit
Responsible Training
Being an expert coach is about improving fitness and increases in intensity and volume allow the body to
safeguarding the health of ones clients. Keeping clients acclimate to high-intensity and higher-volume exercise.
safe includes all the considerations raised in the Developing Even athletes who quickly demonstrate sound mechanics
Virtuosity in Coaching article; i.e., knowing the movement still need a gradual increase in intensity and volume. When
points of performance and being able to identify and working with new athletes, trainers should focus on using
correct violations. However, client safety also includes modest loads, reducing volume and coaching the athlete
multiple logistical factors, such as programming, specific on technique. At affiliates where there are elements or
needs for special populations, equipment layout and on-ramp classes that last a couple of weeks, athletes
accurate representation of ones credentials. This article is should still be heavily scaled beyond this introductory
meant to prime new Level 1 Trainers to responsibly train period to ensure adequate time to acclimate to CrossFit
others while gaining expertise. training. If there are no separate classes for beginners,
treat the workouts as technique sessions for newer
Mitigate Clients Risk Of Rhabdomyolysis athletesfocus on their mechanics rather than speed or
Rhabdomyolysis, while rare, can develop from high- load. There is no set protocol for how quickly to increase
intensity or high-volume exercise, including CrossFit or any intensity, but it is wise to err on the side of caution and
other process that damages muscle cells. Rhabdomyolysis work toward long-term fitness. Multiple months at scaled
(often simply referred to as rhabdo) is a medical condition loads and volumes are well within a normal timeframe for
that may arise from breakdown of muscle tissue and even the best athletes, with gradual increases in intensity
release of the muscle cells contents into the bloodstream. implemented after that. Trainers need to frequently check
This process can damage the kidneys and may lead to in with athletes to determine how the previous dose of
renal failure or death in rare cases. exercise affected them. Although intensity is a significant
part of CrossFit, each athlete has his or her entire life to
There are a few ways a CrossFit trainer can protect athletes continue to improve fitness and tolerance for intensity.
from rhabdomyolysis:
The second way to mitigate the risk of rhabdomyolysis
Follow the charter of mechanics, consistency, is to know the movements associated with a higher rate
intensity. of incidence. Beginner athletes should keep negatives
(movements which prolong the eccentric phase) to a
Know the movements that have a higher rate of
minimum. Although negatives can be an effective way
rhabdomyolysis incidence (those that prolong the
to increase strength, they should not be used in high
eccentric contraction), and be mindful of the total
volumes with beginners. Athletes may increase the
volume that is programmed with these exercises.
volume of negatives gradually over time.
Scale workouts for clients appropriately.
Avoid progressive scaling. While the eccentric phase of movements cannot and
should not be avoided, there are movements in which
Educate clients on the symptoms of rhabdomyolysis
people are more likely to prolong the eccentric phase.
and when it is appropriate to seek medical attention.
In CrossFit, these tend to be jumping pull-ups and full-
Following the mechanics-consistency-intensity charter range-of-motion Glute-Ham Developer (GHD) sit-ups.
is to best prepare the athlete for long-term success, but In the jumping pull-up, the athlete should not prolong
it is also a way to mitigate the potential of developing the descent but should instead immediately drop to an
rhabdomyolysis (and other injuries). Slow and gradual extended-arm position once the chin has cleared the bar,
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Responsible Training continued
absorbing the impact with the legs. Similarly, in the full- The athletes at highest risk seem to be those with a
range-of-motion GHD sit-up, newer athletes should use reasonable baseline level of fitness obtained through
fewer repetitions and potentially a shortened range of some non-CrossFit training, those who are returning to
motion until capacity is developed. It is also prudent for CrossFit after a layoff, or even experienced CrossFitters
trainers to scale the number of repetitions and the range who reach volume or intensity significantly outside their
of motion for athletes who do not routinely use GHD established norm. These athletes have sufficient muscle
sit-ups regardless of their CrossFit experience. There are mass and conditioning to create enough intensity to hurt
no exact rules for total volume, but beginners and new themselves. Generally, the most deconditioned seem to
CrossFit athletes (and even advanced CrossFitters who be at less risk (but not zero). It is suspected they do not
have not been routinely using the GHD) should start with have enough muscle mass or the capacity to generate
relatively low repetitions of the partial-range-of-motion high levels of intensity. This being said, athletes and
GHD sit-up (i.e., to parallel) and gradually increase from trainers must properly scale and focus on mechanics with
there with consistent exposure. every client regardless of current capacity.
Progressive scalingthe practice of continually adjusting Minimize Equipment- And Spotting-Related Injuries
the difficulty of a workout so that an exhausted athlete Beyond following the charter of mechanics, consistency
can keep movingmust be avoided with the beginner and intensity, affiliate owners can further minimize risk of
or even intermediate athlete. An example may be if the injury within their gym. Very real risks exist from equipment
trainer keeps lowering the load so the athlete does not condition, use and arrangement, as well as from improper
have to stop completing reps (e.g., 135-lb. barbell for spotting of athletes during movements.
thrusters dropped to 115 to 95 to 65 to 45 across the
workout duration). Progressive scaling may be used, but Equipment condition refers both to installation and
it must be applied very cautiously even with the most day-to-day maintenance. Installation often applies
advanced of athletes. to building pull-up rigs, hanging gymnastics rings,
assembling a GHD, among other items. Professional
It is also wise to educate athletes about the potential risk assistance should be used when an owner
for rhabdomyolysis, strategies to reduce the risk and the is inexperienced.
symptoms. This will help them understand the rationale
for scaling their workouts, especially when they are Pull-up-bar rigs and gymnastic rings and associated
zealous to perform a workout as prescribed (Rxd). straps should be designed to bear a load far higher than
the expected maximum weight to be supported. These
Alcohol and drug use increase the risk of rhabdomyolysis, structures need to be tested at maximum loading before
and athletes should avoid heavy drinking, especially in regular client use.
proximity to training. Certain medications, including
statins (cholesterol-lowering agents), increase the risk of Regularly scheduled maintenance of all equipment is
rhabdomyolysis. paramount. Equipment that places the athletes feet off
the ground or inverts the athlete requires extra time and
Symptoms of rhabdomyolysis include severe generalized attention. Support pieces like straps, racks or bars and
muscle pain, nausea and vomiting, abdominal cramping, locking mechanisms need to be kept in working order and
and, in severe cases, dark-red or cola-colored urine. checked regularly for routine wear. Some may become
The discoloration of the urine comes from the muscles compromised during use. Where there is a risk for handles
myoglobin, which is the same molecule that gives red or collars to come apart, dumbbells, kettlebells and even
meat its color. If these symptoms appear following a barbells need to be inspected regularly for integrity.
workout (or at any time with regard to dark-red urine), the Trainers must repair, replace, and discontinue use of faulty
athlete should seek medical attention immediately. equipment immediately.
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Arrangement refers to the layout of equipment and load is lifted. Trainers should also ensure enough empty
athletes during a class or workout. Each athlete needs space exists around a working athlete so a missed lift does
enough space to perform the movements, with an not have a ricochet effect, as mentioned above. Spotting
additional buffer to account for the errant-moving is not recommended for weightlifting movements, except
equipment, missed attempts and safe passage of coaches for a bench press (where it is mandatory) and potentially
or other athletes. Under no circumstances should a trainer a back squat (especially where a low-bar position is used).
permit extra equipment like bars, plates, boxes, etc. to be A trainer cannot assume athletes understand how to spot
left lying around the workout area. This equipment may correctly, and again, instruction and practice at lighter
trip athletes or cause a ricochet if other equipment lands loads are necessary.
on it.
Experienced trainers or athletes may also provide a spot
It is also imperative for a trainer to prepare for falls during for gymnastics movements. Trainers or athletes should
dynamic movements. It is possible that an athlete may employ a spot that minimizes risk to both spotter and
lose his or her grip during a kip (pull-up or muscle-up). athlete. Generally, gymnastics movements are spotted
Trainers may encourage athletes to wrap their thumbs at the torso or hips to provide adequate support for
around any bar in an effort to provide additional feedback the movement, but spotting at the hips or legs may be
to the athlete. This is not foolproof, however, and can successful (e.g., handstands). The spotter may be to the
sometimes be even less secure particularly for athletes rear of the athlete if the risk of getting hit is low (e.g., ring
with small hands. Whatever the hand position chosen, it support, GHD sit-up), but often a position beside the
does not replace the necessity of the athlete to develop athlete is best (e.g., handstand).
body awareness of when to end the movement if his or
her grip is compromised (wrapping thumbs is always Trainers need to be sure equipment is cleaned regularly to
recommended for barbell and ring movements to help reduce the chance of infection, and proper disinfectants
provide better balance and control, especially in higher- and sterilizers, with clean cloths, should be staged near
risk scenarios such as a bench press or muscle-up). Boxes the gym floor to clean blood off bars immediately. A
and racks should not be beneath, behind or directly in blood-spill cleanup procedure can be found here.
front of these athletes. Adjustable rings should be lowered
to the appropriate height. Where assistance boxes are Monitoring Athletes For Conditions That Need
necessary, they are best placed to the side of the working Medical Attention
athlete (and not in an other athletes way) to leave a clear Although a trainer is primarily there to instruct and
path should an athlete leave the apparatus prematurely. A improve athlete movements, he or she needs to monitor
suggestion for trainers trying to manage these risks is to the level of exertion during the workout and ensure athlete
do a dry run of the workout before it begins: check the health is protected. As CrossFit workouts use relatively
working space for each athlete for each of the proposed high intensity, athletes are working at their physical and
movements. This can be as simple as organizing the class psychological tolerances. It is possible for athletes to push
to rotate stations on the trainers call and perform a quick too hard, and confounding environmental factors may
walk-through to check spacing and arrangement. Trainers exacerbate certain situations.
can then instruct participants to move to the same spot
during the workout to ensure safety. Extreme temperature fluctuations, especially heat, can
be problematic. Trainers should be ready in unseasonably
Athletes also need instruction regarding how to bail safely hot and humid weather with sufficient water, and they
from lifts and how to spot other athletes where appropriate. should watch for common signs of overexertion (e.g.,
In most weightlifting movements, the athletes only need dizziness). Hot weather also increases the potential risk
to learn how to bail safely. Trainers need to teach athletes for rhabdomyolysis (although some cases have occurred
this skill and allow them to practice it before any significant in cold climates), and trainers should encourage athletes
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to stay hydrated (with the caveat that they should not that exercising athletes should drink as much fluid as
be excessively hydrated. Current mainstream literature tolerable during training.
suggests rates of 1.2 L/hour, which are actually too high
and can lead to overhydration). In the event of a potential Fluid that can contribute to EAH includes electrolyte-
heat stroke following a workout (e.g., athlete demonstrates enhanced sports drinks. Contrary to popular belief, these
an altered mental state), a trainer should remove excess commercial beverages do not reduce risk of hyponatremia.
clothing from the athlete and then douse him or her with Because of flavoring and sugar content, these drinks may
cool water before medical attention arrives. present greater risk for overconsumption of fluid than
water alone, increasing the risk of potentially deadly EAH
Weather aside, other conditions that may need medical in athletes.
attention. Symptoms such as numbness or chronic pain
in joints and muscles should be referred to medical Special Populations
professionals. Medical attention is immediately necessary Any potential athlete with a medical condition needs
for any non-responsive athlete. to be cleared by a physician for exercise before a trainer
recommends a fitness regime. A medical-history form can
Trainers can be best prepared for medical emergencies by be a useful tool for a trainer to assess any potential issues,
getting trained in cardio-pulmonary resuscitation (CPR) although trainers are also encouraged to ask questions
and the use of an automatic external defibrillator (AED), regarding medical status and be aware of common
and by having an AED at the gym. Most states require medical conditions that need clearance (e.g., diabetes,
this by law, and CrossFit trainers and affiliates should prescription medications).
ensure they are in compliance with all state laws. CPR/
AED credentials often last for one or two years depending Common special populations include pregnant athletes,
on the organization (e.g., Red Cross, American Heart and a trainer should still request medical clearance and
Association), and trainers should keep them current. guidelines from the physician once the condition is
known. The CrossFit Journal contains many resources
Hydration regarding scaling for pregnant athletes. A trainer should
Our hydration recommendations are strikingly simple: be especially aware of reducing the risk of potential falls in
drink water at frequencies and in amounts as dictated workouts (e.g., box jumps, rope climbs), and be observant
by thirst. for complaints of calf pain or swelling, which can be signs
of more serious issues.
We advise against rehydration strategies that encourage
consumption of fluids to prevent loss of body-weight Many athletes have found improved recovery while
during activity. Dehydration during physical activity is a staying active after surgery. While CrossFit workouts are
normal physiological process, and the thirst mechanism indeed scalable for these athletes, trainers should seek
is sufficient in regulating hydration and serum sodium clearance from the surgeon before restarting a workout
concentration during exercise. regime with these athletes.
Drinking beyond thirst in an attempt to prevent body- A trainers scope of practice allows promotion of any
weight loss during exercise offers no benefit to health individuals desire to participate in exercise and provision
or performance. It also presents a serious risk of exercise- of direction; this does not extend to diagnosing or treating
associated hyponatremia (EAH), a potentially deadly any medical condition.
dilution of the bodys serum sodium concentration. EAH
is caused by overconsumption of fluid, and can be viewed Legal Use Of The CrossFit Level 1 Trainer Credential
as an iatrogenic condition due to the prevailing belief Passing the exam at the Level 1 Certificate Course earns
an individual the designation of CrossFit Level 1 Trainer,
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which can be abbreviated CF-L1 Trainer. The American The CrossFit Level 1 Trainer credential may be used next
National Standards Institute (ANSI), the third party through to ones name similar to other educational credentials
which the course is accredited, has approved this title. (e.g., M.S., R.N., D.C.). It may be used on a website with a
biography or on a business card. It does not allow use
It is important for CrossFit trainers to: of the name CrossFit to market services (e.g., personal
CrossFit training, CrossFit classes). To market services, a
Use the correct terminology for the credential. trainer must first apply to run a CrossFit affiliate.
Act in accordance with the Trainer Licensing
Agreement. During the Level 1 Course, participants were exposed to
a large amount of knowledge. Much of it can be found
Each participant accepted this Trainer Licensing Agreement
elsewhere free to the public and is commonly known to or
during registration for the Level 1 Course.
accepted by the fitness industry in some form. However,
this knowledge is not found so organized and packaged
A CrossFit Level 1 Trainer holds the Level 1 Certificate.
outside the Level 1 Course. This defines the CrossFit
The Certificate is valid for a period of five years. See the
method. An individual can use the CrossFit method to
Participant Handbook for details regarding maintaining
train himself or herself and friends and family without
an active trainer status. Those who pass the exam should
charge. However, to use the CrossFit name or logo (i.e., the
not use the term certified. While the distinction in
CrossFit brand) to market services (e.g., training), a Level
terminology appears minor, the use of Level 1 Certified
1 Trainer must affiliate. An individual is not permitted to
is a misrepresentation of the credential and not endorsed
advertise, market, promote or solicit, in business or service,
by CrossFit. A Certificate Course, such as the Level 1
without licensing the CrossFit name. Licensing the CrossFit
Certificate Course, is a course with learning objectives
name is called affiliation. More information regarding
and a test that is tied to those specific objectives. It
affiliation can be found here.
includes both an educational or training component,
as well as a test to determine if the participant has

learned the course material. A certification, such as
the Certified CrossFit Trainer or Certified CrossFit Coach
credentials, is only a test with no educational component. The risk-to-benefit ratio for CrossFit participants is very low;
Certifications are designed to assess competency however, it is also the trainers responsibility to maintain
across an entire profession. Preparation work for the the low risk for his or her clients. The guidance presented
certifications is done on the applicants own time and here should serve as a resource for new CrossFit trainers to
under his or her own guidance. In laymans terms, and help best keep clients safe in the gym.
in the case for the CrossFit credentials, a certification
generally demonstrates a greater scope of professional
competency than a certificate.
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Developing Virtuosity in Coaching

The term virtuosity-doing the common uncommonly two. The more effective the trainer, the greater his or her
well-may be used to describe workout technique when capacity in each ability. This is also the focus of study and
an athlete displays near-perfect mechanics even at high practical application at the Level 2 Certificate Course.
loads and speeds. It is considered the mastery CrossFit
participants seek to achieve. Chasing virtuosity can also be 1 . TeachingThe ability to effectively articulate and instruct
used to describe the path to becoming an elite CrossFit the mechanics of each movement. This includes the
coach. Coaching virtuosos display an unmatched capacity
ability to focus on major points of performance before
to improve others fitness, and yet these virtuosos never
consider their development complete and always seek to more subtle or nuanced ones, and the ability to change
improve their craft. instruction based on the athletes needs and capacity.
The Level 1 Certificate Course is an introductory survey A trainers ability to teach others effectively reflects both
of the CrossFit methodology, and attaining the Level his or her knowledge as well as the ability to effectively
1 Certificate should be considered the first step in communicate that knowledge. To communicate
becoming a CrossFit trainer. Passing the Level 1 test knowledge to others, a coach must understand what
indicates an individual has basic comprehension of the defines proper mechanics and what causes bad or
CrossFit program and earns the designation CrossFit Level inefficient movement. This requires continual study, and
1 Trainer (CF-L1 Trainer). ones teaching will improve with greater understanding in
all fields that intersect with fitness.
The purpose of this article is to provide guidance for how a
new trainer can take additional steps to develop virtuosity An effective teacher also has a unique ability to relate to
in his or her coaching. every student, regardless of his or her background and
ability. This requires the teacher to distill a large body of
Qualities Of An Effective Trainer knowledge to a single or a few salient points specific to
An effective trainer must have capacity in six different the current need of the athlete and the movement being
abilities: taught. An effective teacher also takes ownership for
recognizing when communication between the teacher
1. Teaching.
and athlete breaks down. Generally, the more forms of
2. Seeing. communication a teacher is able to employ (verbal, visual,
3. Correcting. tactile, use of different examples/analogies, etc.), the more
likely training will be a success.
4. Group and/or gym management.
5. Presence and attitude. 2 . SeeingThe ability to discern good from poor movement
6. Demonstration. mechanics and to identify both gross and subtle faults
This list can be viewed as similar in principle to the list whether the athlete is in motion or static.
of 10 general physical skills for fitness (What is Fitness?
(Part 1)). Athletes with capacity in each of the 10 skills are An effective trainer demonstrates the ability to see
considered fitter than athletes who demonstrate excessive movement and determine whether the mechanics are
capacity in any one skill to a detriment of capacity in the sound or unsound. This ability first requires knowledge
others. Similarly, effective trainers demonstrate capacity of when to observe and evaluate very specific aspects of
in each of the six abilities listed above, not just one or the athletes movement (e.g., trunk-to-femur relationship
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Developing Virtuosity in Coaching continued
for hip extension, center of pressure on feet for posterior- acknowledge a clients effort even when those efforts are
chain engagement). It also requires knowledge of the not immediately successful.
differences between good and poor positions. An
effective trainer has the ability to see faults both when Newer trainers tend to be lacking in their ability to see
the athlete is moving (e.g., hip extension) and not moving and correct movement. When coaching others, trainers
(e.g., the receiving position of a clean). Newer coaches need to focus on movement. Good coaches relentlessly
tend to have the greatest difficulty spotting movement watch movement with a critical eye. Good coaches are
faults while athletes are moving. constantly asking the following questions: How could an
individual be more efficient and safe? What cues would
3 . CorrectingThe ability to facilitate better mechanics for result in a better position? How can cues be delivered
an athlete using visual, verbal and/or tactile cues. This to produce the best response from the athlete? Good
coaches produce noticeable changes in their athletes
includes the ability to triage (prioritize) faults in order of
movement. To develop this critical eye, coaches can work
importance, which includes an understanding of how with great trainers, film themselves or other athletes, or
multiple faults are related. film classes.
Once a trainer can teach the movements and see faults, 4 . Group ManagementThe ability to organize and
he or she is then able to correct the athlete. Effective
manage, both at a micro level (within each class) and at
correction makes an athletes mechanics better.
the macro gym level. This includes managing time well;
Correcting hinges on the trainers ability to: organization of the space, equipment and participants
for optimal flow and experience; planning ahead; etc.
1. Use successful cues.
2. Know multiple corrections for each fault. Group management speaks to the trainers ability to reduce
the logistical set-up and preparation time during a class so
3. Triage faulty movement.
as to maximize the amount of teaching and movement
4. Balance critique with praise. time. This means the trainer plans the instruction ahead
of time and perhaps pre-arranges the equipment and/
Any cue that results in improved movement mechanics
or weights to avoid excessively talking at the expense of
is successful and therefore a good cue. There are no
moving.
specific formulas, formats or rules to follow for cues, and
their value is based on the result. However, generally
Allowing for enough practice time in every class is
making cues short, specific and actionable tends to result
necessary for both the trainer and client. Less practice time
in a greater success rate. A trainer needs multiple strategies
gives the trainer less time to observe and cue movement
for each fault because different clients often respond to
mechanics, and it gives the client less time to work on
the same cue in a different manner.
movement with improved form.
When multiple faults occur at once, a trainer is best served
Every student should feel he or she received personal
by attacking them one at a time in order of importance
coaching within the group atmosphere. Regardless of
(i.e., triaging). The ordering is based on the severity of the
experience, trainers should make an honest assessment
deviation from ideal and the athletes capacity relative to
of the time and attention given to each client after
the task; no single ordering of faults can be used across
each training session. The goal is to maximize a trainers
all athletes in all applications. Throughout the cueing
effectiveness and reach.
process, a trainer often needs to celebrate small changes
or even just celebrate hard work to build rapport and
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5 . Presence and AttitudeThe ability to create a positive leading by example: A trainer should follow his or her
and engaging learning environment. The trainer shows own advice and be an inspiration to clients.
empathy for athletes and creates rapport.
A trainer must be able to provide a visual demonstration of
Although presence and attitude are more intangible the movement. Demonstration is a useful teaching tool to
than the other criteria, clients immediately feel their lack. show safe and efficient movement and range-of-motion
Positive should not be interpreted as fake or forced. A standards. It is acceptable to use others for this purpose
in cases of physical limitations. A trainer with a good eye
should have no problem quickly finding someone for this
purpose.
We are practicing not weightlifting
but commitment. Commitment Demonstration extends beyond moving well in a single
class; demonstration also means a trainer leads by example,
spawns success. Only by redoubling
adhering to the same range-of-motion standards as his
our efforts do we best succeed. or her clients, following his or her own programming
Expecting success to motivate our or nutrition advice, or putting forth the positive and
efforts is the losers gambit. supportive attitude he or she wants to see in clients.
-Coach Glassman Guiding Tenets While Gaining Expertise

Expert training comes from years of experience and
study long after the completion of the Level 1 Certificate
positive learning environment may take on many different Course. However, a novice or less experienced person can
forms. A trainer should be authentic, with a goal of creating still train others. Three important principles should guide
a positive training experience for clients. An effective trainers at all levels:
trainer recognizes each person has different needs and
goals. It is the trainers responsibility to determine how 1. Master the fundamentals.
to relate to and motivate each individual in order to 2. Limit the scope.
help him or her reach stated goals. An effective trainer
demonstrates interpersonal skills with an ability to interact 3. Know what you dont know.
and communicate with each client individually. Master the Fundamentals
Care, empathy and a passion for service are traits New athletes are most successful by adhering to the
commonly displayed by trainers with a positive presence charter of mechanics, consistency and then intensity.
and attitude. Effective trainers care about improving the Coaches often manage the time frame in which clients
quality of their clients lives. Clients perceive this care more reach high levels of intensity. A trainer should not be
quickly than they perceive a trainers ability to explain fooled into thinking new clients need overly complex
mechanics, anatomy or nutrition. movements and high-volume workouts to be sold on
his or her services. Coach Glassman wrote specifically
6 . DemonstrationThe ability to provide athletes with an about this in an open letter to CrossFit trainers in 2005
accurate visual example of the movement at hand. A (Fundamentals, Virtuosity, and Mastery: An Open Letter
to CrossFit Trainers). Trainers need to take time teaching
trainer may do this using himself or herself as an example
clients proper mechanics and ensuring they move
or by choosing another athlete to provide the example. correctly before high levels of intensity are applied. Insist
This requires a strong awareness of ones own movement on consistently safe and correct mechanics, then very
mechanics. Demonstration also includes the concept of gradually increase load and volumewatching closely for
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movement faults. Not only does this decrease the risk for impression that he is getting all the attention
injury, but it also sets athletes up for greater success in that he could get in one-on-one training, and
the long term: efficient and sound mechanics allow ever- that requires tremendous training skill.
increasing speeds and loads.
Weve seen this skill fully and adequately
Applying intensity at either end of the spectrumtoo developed by only one pathgradually
much too soon vs. too little or none at allblunts the migrating from one-on-one to group
overall benefit from the program. Pushing ones limits sessions. The trainers who are running
drives new adaptation, and this cannot happen without group classes without growing into them
intensity. On the other hand, pushing too hard too soon are typically not working to the professional
may result in long-term inefficiencies or injury. When training standards that weve described.
the trainer is in doubt, it is better to err on the side of
caution and progress slowly. Even at low intensity, many All the demands on the trainer skyrocket in
participants see benefits simply from performing varied this situation, however. Attention, enthusiasm,
functional movements, and it will become more clear voice projection, and engagement all have
over time that intensity can be added. to escalate. It is an acquired skillan art, really.
Our goal is too give so much attention and
Limit the Scope in your face presence to each participant
that each is actually grateful that he didnt
Many CrossFit affiliates follow a group-class model, which get more attention. The essential shift is that
can be difficult for a novice coach. The demands of the level of scrutiny and criticism is ratcheted
teaching and class management often take the attention up along with the rate of praise and input for
away from seeing and correcting movement. New trainers each client. The trainer becomes extremely
are encouraged to coach friends and family in individual busy. Theres no way a new trainer can walk
or small group sessions (two or three athletes) to perfect into this environment and do well.
their ability to improve mechanics before taking on large
group classes. Another option is to assist a head coach Beyond the demands of running one quality class, there
for classes and small group training. The new trainer can is also the demand of delivering that quality training for
improve his or her ability to discern poor movement and multiple sessions a day. As Coach Glassman said when
cue good movement, while the head trainer addresses the training in Santa Cruz, California:
other logistics. New trainers should seek out internships or
assistant roles at local affiliates to gain this experience. A
Training with the attention and commitment
trainer needs to increase the size of classes gradually to
that we bring to our practice, though fun and
continually deliver quality training, as Coach Glassman
immensely rewarding, is also draining, and five
articulated in 2006:
appointments per day is about all we could
handle without an unacceptable drop in energy,
The reduced trainer to trainee ratio can focus, and, consequently, professional standards.
dilute the professional training standards that
weve embraced. This natural dilution can,
My commitment to my athletes is clearly
however, be compensated for by the trainers
expressed and perceived in our first meeting.
development of a skill set that is only very
I am all theirs. They are the object of my focus
rarely found. To run group classes without
and the focus of my conversation. They come
compromising our hallmark laser focus and
back not because of my physical capacity but
commitment to the athlete, the trainer has to
because they believe in my capacity to
learn to give each member of the group the
develop theirs.
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This notion of limiting the scope for the novice trainer and large markets. If you can accept the three
means avoiding committing to too many clients or classes premises that:
beyond what will result in quality training. Although
quality training is subjective, the goal should be to have 1. Markets are largely unknowable
every athlete leave a session with improved movement 2. Excellence is obvious to everyone, and
and a positive experience so he or she is excited to return
3. Free markets reward excellence
for the next session.
it becomes obvious that the most effective
Know What You Dont Know business plan comes from achieving
excellence and letting the market bring
The directive know what you dont know means trainers the money to you (Figure 1). The efficiency
should have the clarity and self-awareness to admit when and effectiveness of this paradigm are
they do not know something. Whether it is a question breathtaking.
regarding anatomy in the squat, why someone has back
pain or why excess sugar can compromise health, it is
not wise to try to make up information when an issue
is beyond the current level of knowledge or scope of
practice. Working only within the limits of ones knowledge
will help protect the safety of clients and build credibility.
A trainer cannot be expected to know all things related
to health and fitness. Develop and foster a community
of other professionals clients can be referred to with
confidence when necessary. Seek to learn the answers to
any questions, and in the case of any medical condition,
the trainer should always refer the client to a physician.
Pursue Excellence
To be a successful trainer (or affiliate), the recommended
business model in CrossFit is the relentless and continual
pursuit of excellence. Pursuing excellence was the guiding
Figure 1. Free Markets Reward Those That
tenet from the early days of the original CrossFit gym in
Achieve Excellence.
Santa Cruz, and the concept continues to guide larger
decisions related to CrossFit.com, the CrossFit Journal, and
the Level 1 Certificate Course, for example. The overarching
purpose is to bring more quality training to more people. Marketing (in the sense of advertisements or promotions)
Rather than devising a business model in the pursuit of is not fundamentally at the heart of improving the product
money, devise one that is focused on making the training or service, and therefore, not in the pursuit of excellence.
(and, by extension, the clients) better. That difference is To pursue excellence, ask the question, What would make
the difference between success and failure: the training or the affiliate better? An analysis of pros and
cons can muddle every decision, and most issues can be
The pursuit of excellence is the heart of the decided by a simple question: Will it improve the quality
CrossFit business plan. Money is, for many, of the programming or the training experience? If the
elusive because markets are unknowable. But answer is Yes! you are most likely pursuing excellence.
while markets are unknowable, excellence is
obvious to most everyone, especially in free
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Advance Ones Education watch for it. Listen to their cues. The best coaches
It is recommended that trainers never stop learning. A often need very few words to produce noticeable
CrossFit trainer should consider the Level 1 a first step improvement in mechanics. Also watch their rapport
in education and should continue to educate himself with clients. What draws clients to them?
or herself in all subject areas related to fitnessanatomy, 3. Attend a Level 2 Certificate Course (L2). The L2 is for
physiology, nutrition, biomechanics, etc. A greater trainers to work on their training (specifically seeing
understanding of each will help with teaching clients, and correcting movement) in the presence of their
specifically when answering why a particular method peers. The course is designed to give trainers practical
or movement should be included in training. Working feedback based on the six qualities of an effective
with other coaches, including specialty coaches, can trainer. Where the Level 1 Course is tailored toward
help a trainer better see movement faults and learn understanding the conceptual framework of CrossFit,
correction strategies. Understand the mechanics, cues the goal of the L2 is to improve the skill set needed
and techniques of complex movements and be able to every day by a trainer.
teach them to others.
4. Attend additional courses. CrossFit has a host
To keep up with athletes progress, a coach must continue of specialty courses: Weightlifting, Gymnastics,
to refine and advance understanding of advanced skills. Endurance, Kettlebell, Kids, Football, Powerlifting,
If a trainers clients are not testing the limits of his or her Movement and Mobility, etc. Some of these
knowledge, the trainer is not doing a good enough job specialties are covered briefly at the Level 1
with them. An expert coach is eager and proud to have Certificate Course, but the dedicated courses offer
a student exceed his or her abilities but seeks to delay an in-depth look at a particular modality or skill set.
it by staying ahead of the athletes needs rather than by Specific methods for teaching these techniques
retarding the athletes growth. may differ from the general information provided
in the Level 1 Course. Seek to understand how the
Here are some specific suggestions for how trainers can differing methodologies are appropriate for different
advance their education: applications. Courses are also offered under CrossFits
Certification branch and cover such topics as
anatomy and physiology and best business practices.
1. First, and foremost, teach to learn. There are ways
Those pursing advanced credentials in CrossFit may
to teach to learn responsibly; i.e., by insisting on
use these courses for required continuing-education
the points of performance taught at the L1 and
credits, but the courses are open to anyone
adhering to the charter of mechanics, consistency
interested.
and intensity. These guidelines enable trainers
to learn and gain experience while safeguarding 5. Read and study everything related to training,
the health and well-being of people in their care. movement and health. The CrossFit Journal is a
The key is actually working with other people in great place to start and is free to everyone. It covers
a dynamic environment, whether they are friends material from all the seminars and provides examples,
or family or athletes at a local affiliate. It is only opinions and practical experiences from some of the
through experience that a trainer will learn and gain best trainers in the community.
competency. Understanding biochemistry, anatomy 6. Do not be afraid to step outside the CrossFit community
and teaching methodologies is important and for educational opportunities. It can helpful to see how
supportive of this endeavor, but it is not enough to others teach, change mechanics and program. Even if a
allow a trainer to apply knowledge in real time. coach is training specialists, it is likely aspects of his or her
2. Watch other coachesspecifically those who are more methodology will be applicable to CrossFit clients.
experienced. Watch what they watch and when they
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7. Study CrossFit.com. The archives (since 2001) contain CrossFit Certification and Training Department encourages
years of original CrossFit programming. It is a great each member of the community to attend courses and
resource for learning and experimenting with events, to pursue higher levels of credentials and to
workouts. provide feedback. Level 1 Certificate Course participants
Furthering ones education will also help in preparation are asked to provide feedback upon completion of the
for obtaining additional credentials, such as the Certified course, but anyone can write to coursefeedback@crossfit.
CrossFit Trainer (Level 3) and Certified CrossFit Coach com at any time with feedback.
(Level 4). More information about these certifications
can be found here. The CrossFit Coach credential is the
preeminent trainer designation offered by CrossFit: the
goal of this evaluation is to provide a distinction for expert Thousands of CrossFit trainers have used the Level 1
coaches within the community. Certificate Course as a springboard to their coaching
career. New trainers should use the material gained from
CrossFit Community And Representation the Level 1 Course and this Training Guide and slowly apply
Many participants at the Level 1 Certificate Course it to others, incrementally increasing their scope over time.
view their Seminar Staff trainers as CrossFit or CrossFit Fitness can be improved throughout a lifetime, and so too
ambassadors. While the Seminar Staff are CrossFit can coaching. An expert coach prides himself or herself
ambassadors, the most important ambassadors are those on a commitment to continually pursuing virtuosity in the
participants who go on to become CrossFit trainers in the interests of improving the health and performance of all
community. CrossFit trainers working at the affiliate level clients.
touch and change lives every day.
CrossFit hopes that these trainers care and protect the

community as they would care and protect anything they
value and respect. This would be reflected in adhering to
guidelines presented in Responsible Training, specifically
with respect for all individuals. True experts never stop
learning and never try to overstep the scope of their
knowledge. Clients have entrusted their health to CrossFit
trainers, and it is the trainers responsibility to make
safeguard and improve the health of all clients.
Much of what is now part of the CrossFit community

was suggested by the community members and then
implemented by CrossFit to bring more quality training
to more people. The CrossFit.com website, the CrossFit
Journal and even the Level 1 Certificate Course were all
launched after suggestions from the community. The
goal of CrossFit has always been to favorably affect more
people with CrossFit training, and each of these resources
has the power to do just that. CrossFit wants its trainers to
be a vibrant and engaged addition to the community. The
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Fundamentals, Virtuosity, and Mastery:

An Open Letter to CrossFit Trainers
Originally published in August 2005 curse afflicts learner and teacher alike. Physical training is
no different.
In gymnastics, completing a routine without error will
not get you a perfect score, the 10.0only a 9.7. To get the What will inevitably doom a physical training program
last three tenths of a point, you must demonstrate risk, and dilute a coachs efficacy is a lack of commitment
originality, and virtuosity as well as make no mistakes in to fundamentals. We see this increasingly in both
execution of the routine. programming and supervising execution. Rarely now do
we see prescribed the short, intense couplets or triplets
Risk is simply executing a movement that is likely to that epitomize CrossFit programming. Rarely do trainers
be missed or botched; originality is a movement or really nitpick the mechanics of fundamental movements.
combination of movements unique to the athletea
move or sequence not seen before. Understandably, I understand how this occurs. It is natural to want to teach
novice gymnasts love to demonstrate risk and originality, people advanced and fancy movements. The urge to
for both are dramatic, fun, and awe inspiringespecially quickly move away from the basics and toward advanced
among the athletes themselves, although audiences are movements arises out of the natural desire to entertain
less likely to be aware when either is demonstrated. your client and impress him with your skills and knowledge.
Virtuosity, though, is a different beast altogether. Virtuosity

is defined in gymnastics as performing the common
uncommonly well. Unlike risk and originality, virtuosity is What will inevitably doom a
elusive, supremely elusive. It is, however, readily recognized physical training program and
by audience as well as coach and athlete. But more
dilute a coachs efficacy is a lack of
importantly, more to my point, virtuosity is more than the
requirement for that last tenth of a point; it is always the
commitment to fundamentals.
mark of true mastery (and of genius and beauty).
There is a compelling tendency among novices But make no mistake: it is a suckers move. Teaching a
developing any skill or art, whether learning to play the snatch where there is not yet an overhead squat, teaching
violin, write poetry, or compete in gymnastics, to quickly an overhead squat where there is not yet an air squat, is a
move past the fundamentals and on to more elaborate, colossal mistake. This rush to advancement increases the
more sophisticated movements, skills, or techniques. This chance of injury, delays advancement and progress, and
compulsion is the novices cursethe rush to originality blunts the clients rate of return on his efforts. In short, it
and risk. retards his fitness.
The novices curse is manifested as excessive adornment, If you insist on basics, really insist on them, your clients
silly creativity, weak fundamentals and, ultimately, marked will immediately recognize that you are a master trainer.
lack of virtuosity and delayed mastery. If you have ever They will not be bored; they will be awed. I promise
had the opportunity to be taught by the very best in any this. They will quickly come to recognize the potency of
field you have likely been surprised at how simple, how fundamentals. They will also advance in every measurable
fundamental, how basic the instruction was. The novices
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Fundamentals, Virtuosity, and Mastery: An Open Letter to CrossFit Trainers continued
way past those not blessed to have a teacher so grounded the like are essential to good programming, but they are
and committed to basics. seasoninglike salt, pepper, and oregano. They are not
main courses.
Training will improve, clients will advance faster, and
you will appear more experienced and professional CrossFit trainers have the tools to be the best trainers on
and garner more respect if you simply recommit to
Earth. I really believe that. But good enough never is, and
the basics.
we want that last tenth of a point, the whole 10.0. We
want virtuosity!
There is plenty of time within an hour session to warm
up, practice a basic movement or skill or pursue a new
Yours Truly
personal record (PR) or max lift, discuss and critique the
athletes efforts, and then pound out a tight little couplet
or triplet utilizing these skills or just play. Play is important.
Tire flipping, basketball, relay races, tag, Hooverball, and
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Professional Training
Originally published in January 2006 unique, they reflect the margins by which I dominate my
industry, and I take those margins to the bank. A trainer
I am a fitness trainer. My practice is more than just a job; who lusts for popular approval is chasing mediocrity or
it is my passion. My clients are my top priority and their worse.
successes are my lifes workI am a professional.
Committed to unrivaled efficacy, I have often had to
On the surface, my job is to shepherd my athletes (I view develop new tools and methods. This cannot be done
all my clients as athletes regardless of their age or ability) without study and experimentation; consequently, a
toward physical prowess, but lot of my work is done not
I recognize a purpose to my in the gym but in books and
efforts and an impact on my scientific literature and in
athletes that transcends the communication with other
physical. I view training as a trainers and coaches.
physical metaphor for habits
and attitudes that foster My competency is determined
success in all arenas. I stress by my efficacy, which is
that point to all who train with ultimately determined by
me and I know I have been my athletes performance
successful only after they bring performance that must be
back concrete examples. measured. Competition,
testing, and recordkeeping
The lessons learned through let me know the difference
physical training are between merely looking or
unavoidable. The character feeling good and actually
traits required and developed being good at what I do.
through physical training
are universally applicable to My commitment to my athletes
all endeavors. Perseverance, is clearly expressed and
industry, sacrifice, self-control, perceived in our first meeting.
integrity, honesty, and I am all theirs. They are the
commitment are best and object of my focus and the
easiest learned in the gym. Even clients who have found focus of my conversation. They come back not because
spectacular success in business, sport, war, or love find of my physical capacity but because they believe in my
their most important values buttressed, refined, and capacity to develop theirs. World-class athletes rarely
nourished in rigorous training. make world-class trainers.
Being a professional, I believe that my competency is I understand that the modern and near-universal trend of
solely determined by my efficacy. My methods must be skill-less and low-skill programming delivers inferior results
second to none. Accordingly, fitness trends and fashions and makes cheerleaders of trainers. I will have none of it. I
are distractions, not attractions. To the extent that my have to understand the mechanics, cues, and techniques
methods are often unconventional, unaccepted, or of complex movements and to be able to teach them to
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Professional Training continued
others. I bring a skill set to my training that scares off most Our friendship, the fun we have, and the frequency of
trainers. our contact, coupled with the scope of fitnesss impact
and the technical merits of my training, contribute to a
Keeping up with my athletes progress demands that I professional relationship with my clients that they value
continue to refine and advance my understanding of uniquely.
advanced skills. If a trainers clients are not testing the
limits of his knowledge, he is not doing a good enough
job with them. The master trainer is eager and proud to
If a trainers clients are not testing
have a student exceed his abilities but seeks to delay it
by staying ahead of the athletes needs rather than by the limits of his knowledge,
retarding the athletes growth. he is not doing a good enough job
with them.
Because I want my clients training experience to transcend
the physical realm, I am obligated to understand their
jobs, hobbies, families, and goals. Motivating clients to In appreciation, they do all my marketing. I do not
transcend fitness requires that I be involved in their lives. advertise, promote, or market. I train very, very well. The
This is not going to happen without my being both more clients I get, the more clients they bring. I do not
interested in them and interesting to them. have time for promotion; I am too busy training.
Being a voracious reader of books, newspapers, and

magazines, I have no shortage of conversation, ideas, and
knowledge to share, and so you will find me at my clients
parties, weddings, and family gatherings. Indeed, I am a
personal friend to nearly every one of my clients. This is
extremely gratifying work and often emotionally charged,
but that is all right because I am an integral part of my
athletes lives, and life is full of laughter, tears, and hope.
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Scaling Professional Training

Originally published in January 2006 The second drawback is that the reduced trainer-to-
trainee ratio can dilute the professional training standards
The standards expressed in Professional Training that we have embraced. This natural dilution can, however,
unyielding commitment to client and efficacyhave be compensated for by the trainers development of a skill
guided everything that we have done. More than just set that is only very rarely found.
the backbone of CrossFits strength and successes, it has
been, we believe, the primary reason for our success. To run group classes without compromising our hallmark
laser focus and commitment to the athlete, the trainer has
Using this template, we built a practice that kept us both to learn to give each member of the group the impression
busy from roughly 5:00 to 10:00 a.m., Monday through that he is getting all the attention that he could get in
Saturday. That schedule produced a low-six-figure income, one-on-one training, and that requires tremendous
which is really amazing given that we got to work together, training skill.
with our friends, having a positive impact on peoples lives,
and keep afternoons free for family, recreation, and study. We have seen this skill fully and adequately developed by
only one path: gradually migrating from one-on-one to
Training with the attention and commitment that we bring group sessions. The trainers who are running group classes
to our practice, though fun and immensely rewarding, is without growing into them are typically not working to
also draining, and five appointments per day is about all the professional training standards that we have described.
we could handle without an unacceptable drop in energy, They also seem to have an inordinate difficulty filling their
focus, and, consequently, professional standards. classes.
Eventually, the demand for our training exceeded the time This is exactly how we built our group classes. After
we were professionally able or willing to allot. In an effort to working for years at the limit of our one-on-one
accommodate more athletes, we began to hold group classes. capacity, we started accepting new clients by doubling
them up with other one-on-one clients to form
We had used group classes to train some of our athletic one-on-two appointments.
teams and everyone loved them, trainers and athletes alike.
The social dynamic of group classes is extremely powerful. We introduced the shift to group classes by telling the
Run correctly, they motivate an athletic output that is only existing one-on-one clients that we had good news for
rarely matched in one-on-one training. The competition them: Your training rate is going to go down and were
and camaraderie of the group classes motivated our line going to introduce you to a new friend. Where there was
men will die for points and the recognition that CrossFit resistance to sharing the time we asked for a trial period. It
is the sport of fitness. went swimmingly well.
Group classes also dramatically increase training revenues! We structured payment so that a client who was paying,
say, $75 per session would now be paying only $50. This
There are, however, two drawbacks to group classes. The drives the trainers hourly revenue up and reduces the
first is spacemore athletes require more space to train, clients costs per session. This prompted many to come
but, fortunately, the space required to train 10 people is more often. When our schedules filled and it became
not 10 times that required for one, and space adequate for necessary to bring a third person to each group, we
one athlete can serve three or four athletes well. brought the individual rate to $40 per session, and again
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Scaling Professional Training continued
the trainers hourly rose and the clients costs fell. With quality training to more people. Each of these additions
the addition of each new athlete to the session, the rates also increased CrossFits value for everyone involved. It
fall for the athlete and rise for the trainer, and it all works was our original one-on-one clients who initially came to
perfectly unless theres a perceived reduction in attention. and benefited from the group classes, subscribed to the
journal, visited the website, and attended the seminars.
All the demands on the trainer skyrocket in this situation
however. Attention, enthusiasm, voice projection, and
engagement all have to escalate. It is an acquired skillan
art, really. Our goal is too give so much attention and
in your face presence to each participant that each is
actually grateful that he did not get more attention. The
essential shift is that the level of scrutiny and criticism is
ratcheted up along with the rate of praise and input for
each client. The trainer becomes extremely busy. There
is no way a new trainer can walk into this environment
and do well. (Imagine the decline in standards for those
trainers who are participating in their classes while trying
to lead them. We see this too often, and the training is
always substandard.)
Within two years we had morphed our one-on-one

practice to all group classes without increasing the number
of hours we worked each week, although we both kept a
couple of choice one-on-one clients. We charged $15 per
class and averaged 10 to 15 athletes per session.
This substantially raised our income. It also gave a much- Every CrossFit expansion has served the entire community.
noticed boost to the stability of our practice. Seasonal
fluctuations due to summer and Christmas vacations We are in pursuit not of money but of excellence. The
largely disappeared. With a one-on-one practice, when difference, we believe, is the difference between success
three clients you see two or three times per week are, by and failure. The pursuit of excellence is the heart of our
coincidence, on vacation simultaneously, income takes a business plan.
hit. Not so with group classes.
Money is, for many, elusive because markets are
At the same time we started converting our practice from unknowable. But while markets are unknowable,
one-on-one to group classes we launched CrossFit.com. excellence is obvious to most everyone, especially free,
The launch of the website was motivated by the same and large, markets.
commitment to client and efficacy that motivated our
training. We were looking not to increase our revenues If you can accept the three premises that:
but to favorably impact more people with our training.
The difference may seem inconsequential, but the public 1. markets are largely unknowable
clearly knows the difference. 2. excellence is obvious to everyone, and
3. free markets reward excellence
The group classes, the website, this journal, our seminars,
and our affiliate program were all introduced to bring more
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Scaling Professional Training continued
it becomes obvious that the most effective business plan refinements and additions to our programming that
comes from achieving excellence and letting the market would not have been possible otherwise.
bring the money to you. The efficiency and effectiveness
of this paradigm is breathtaking. As our seminars, journal, website, and affiliate program
grew, we handed off the group classes to a new
We have used the pursuit of excellence to guide our generation of CrossFit trainers who now cover most of the
every move. For instance, when we were considering overhead costs of CrossFit Santa Cruz. This has afforded
the last expansion of CrossFit Santa Cruz we could not us time and opportunity to commit more energy and
determine whether it would be financially feasible or not. resources to new projects that support and develop the
The variables were too numerous and the assumptions CrossFit community.
too uncertain to convince any accountant of the wisdom
of expansion, but when we asked the simple question,
Will it improve the quality of the programming and the
training experience? the answer was a resounding Yes!
On expansion, the CrossFit Santa Cruz numbers tripled
within six months and the extra space allowed for some
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CROSSFIT LEVEL 1 TRAINER LICENSE AGREEMENT

IN PLAIN ENGLISH
In order to register for the Level 1 Certificate Course, you must agree to the Trainer License Agreement. Be sure to read
it thoroughly to gain a clear understanding of what is permitted and prohibited as a CrossFit Level 1 Trainer (CF-L1). If
you engage in any activity prohibited in the Agreement, it is possible that you may be sued, lose your Level 1 Trainer
Certificate, and/or have your application denied when you apply for CrossFit Affiliation.
This document is to provide a summary in laymens terms, although you are responsible for everything in the original
Trainer License Agreement. To begin with, we must distinguish between the CrossFit methodology, and the CrossFit
brand name.
The CrossFit methodology is free. It has been available on CrossFit.com every day for more than a decade, and free
for the world to use personally.
The CrossFit brand name is not free to use. Even with an L1 Trainer Certificate (i.e., even if you passed the Level 1
test), you cannot use the CrossFit brand name to advertise, market, promote, or solicit business or service in any way. If
you do, your Trainer Certificate can be revoked, you may get sued, and you may be denied Affiliation.
To obtain a license to advertise and promote CrossFit training, you must affiliate. Affiliation is described in detail here.
If you passed the Level 1 test, you may list CrossFit Level 1 Trainer or CF-L1 Trainer on your resume, business card, or
biography of a website. That is it. Nothing more is permitted regarding use of the CrossFit brand name. You can train
yourself, teach your friends for free, introduce the methodology to others, and wear a CrossFit T-shirt proudly, but you
cannot use the CrossFit brand name or CrossFit copyrighted material to describe what you do or to market your goods
and services. Additionally, you cannot re-package the method, rephrase the articulation, and label it as your creation.
That would be plagiarism; not only is it wrong, but it is copyright infringement.
Our legal department aggressively pursues any unlicensed use of the CrossFit brand name and CrossFit copyrighted
material everywhere in the world. If you are unsure of the appropriate use of the CrossFit brand name, please contact
affiliatesupport@crossfit.com, or hire a lawyer. To report suspected unlicensed use of the CrossFit brand name, send an
email to iptheft@crossfit.com.
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CrossFit Level 1 Trainer License Agreement in Plain English continued
Frequently Asked Questions
Can I teach CrossFit classes with a Level 1 Certificate?

If you are at an existing affiliate, a CrossFit-L1 trainer may teach CrossFit classes.
If you are not at an existing affiliate, such as at a commercial gym, you may certainly use what you have learned, but you
may not call it CrossFit or use the CrossFit trademarks in any way.
If I am a CrossFit L1 Trainer, can I advertise or market training similar to CrossFit without using the CrossFit name?
As a CrossFit L1 Trainer, you may use the CrossFit methodology and you may train people on your own, but only affiliation
entitles you to use the CrossFit trademark to describe your own programming.
If I am a CrossFit L1 Trainer, can I tell my clients we are doing CrossFit without advertising it in any written or
marketing materials?
No. Word-of-mouth marketing of CrossFit training is not permitted without first becoming an affiliate. As a CrossFit L1
Trainer, you may use the CrossFit methodology and you may train people on your own, but only affiliation entitles you
to use the CrossFit trademark to describe your own programming, even by word of mouth.
If I hold a CrossFit Level 1 Certificate but do not work at an affiliate, how can I promote that I do CrossFit
training without opening a gym?
A personal trainer with a Level 1 Certificate who trains clients in non-affiliate locations (e.g., at their homes, commercial
gyms) cannot use the CrossFit trademark without becoming an affiliate. See above.
Is it acceptable to advertise CrossFit training if I am a trainer at an existing affiliate?

Yes, if you work at an existing affiliate and hold a Level 1 Certificate, the affiliate may advertise CrossFit branded training,
and you may advertise that you are a CrossFit trainer at that affiliate.
What does obtaining a Level 1 Certificate afford an individual beyond a designation?

Obtaining a Level 1 Certificate affords the trainer the right to be listed in the CrossFit Trainer Directory, an online database
for the public to locate CrossFit trainers. The Level 1 Certificate also is a pre-requisite for trainers to legitimately use Subject
Matter Experts (SME) certificates and material to train others in those specialties (e.g., CrossFit Gymnastics Trainer).
What does obtaining a Level 1 Certificate afford an individual for furthering their education?
The Level 1 Certificate is a pre-requisite for more advanced CrossFit Courses, such as Levels 2 through 4. It is also necessary
to use the Trainer designation with SME courses. See above.
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The CrossFit Level 1 Training Guide is a collection of CrossFit Journal

This Guide is designed to be used in conjunction with the Level 1

Methodology. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Medicine-Ball Cleans. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87

CrossFit increases work capacity across broad time and Conclusions

Originally published in April 2002 CrossFit was developed to enhance an individuals

The CrossFit definition of an athlete is a bit tighter. The

What If I Do Not Want To Be An Athlete;

and exceptional and that elite athletes typically show

There is not a strength and conditioning program

In addition to learning to impart explosive forces, the

Numerous studies have demonstrated the Olympic lifts

The CrossFit concept can be viewed

throwing, and sprinting are all measures of power.

What is Fitness? (Part 1)

Each model is critical to CrossFit and each has distinct

Our emphasis on skill development 3. StrengthThe ability of a muscular unit, or

5. PowerThe ability of a muscular unit, or

a hopper loaded with an infinite number of physical

Percent of total energy

The implication here is that fitness requires an ability

Figure 3. The Metabolic Pathways Contribution of

Table 1. Summary of the Three Metabolic Pathways

Phosphocreatine Glycolytic Oxidative

Anaerobic vs. Aerobic Anaerobic Anaerobic Aerobic

Maximum-intensity Medium-high-intensity Low-intensity efforts (40

Other Names Phosphagen Lactate Aerobic

Cytosol of muscle cells

Muscle Fiber Type (General) Type IIb Type IIa Type I

Glucose from Pyruvate (from

Phosphate molecule Glucose oxidized to Pyruvate oxidized to

100 meter dash

Based on measurements of:

Figure 4. The Sickness-Wellness-Fitness Continuum.

Table 2. Representative Sickness-Wellness-Fitness Values for Selected Parameters

Parameter Sickness Wellness Fitness

Blood Pressure (mm/Hg) >140/90 120/80 105/60

Resting Heart Rate (bpm) >100 70 50

Triglycerides (mg/dl) >200 mg/dl <150 mg/dl <100

C-Reactive Protein (high-

invariably reveals the studied group is endurance athletes Implementation

Common Ground Metabolic Conditioning, Or Cardio

Table 3. Representative Guidelines training modalities as possible through largely anaerobic

One example of an interval that CrossFit makes regular Gymnastics

balance and to no small degree. Both of these lifts are as Throwing

Start your weightlifting career with the deadlift, clean, Nutrition

Sport you only work your weight-training at low-reps you will

.moderately comfortable pace followed by a 10 minute Scalability And Applicability

Finally, strive to blur distinctions between cardio and

What is Fitness? (Part 2)

Valid criticisms of a fitness program need to speak to

Technique Threshold Training

Learn the mechanics of fundamental movements; establish a consistent pattern of

Originally published in February 2009 Originally published in March 2010

Nutrition: Avoiding Metabolic Derangement

CrossFit Shopping List

Good FoodsLow-Glycemic Bad FoodsHigh-Glycemic

Zone Meal Plans

Block Prescription Based on Sex and Body Type

Block Chart For Protein, Fat, and Favorable Carbohydrates

Block Chart For Unfavorable Carbohydrates*

Sample Zone Meals and Snacks

Breakfast Lunch Dinner

Breakfast Quesadilla Tuna Sandwich Fresh Fish